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CrossFit WOD Performance 23/10/2015 – CrossFit Rotown
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CrossFit WOD Performance 23/10/2015 – CrossFit Rotown

Coach Gino Goossens
22 oktober 2015 - Auteur: Coach Gino Goossens Categorieën: CF Performance en Workout of the day

CrossFit Workout Of The Day Performance

A. Four sets, not for time, of:

  • Handstand Push Ups x 10-12 reps (strict – go to a 2″ deficit if this rep range is easy)
  • Strict Supinated-Grip Chest-to-Bar Pull-Ups x 7-9 reps @ 21X1
  • Ring Support Hold 60-75s

B. Every minute, on the minute, for 24 minutes:

  • Minute 1 – 7 Thrusters @42.5/35 + 6 TTB
  • Minute 2 – 6 Push Press @70-75% + 6 Burpees over bar
  • Minute 3 – 100m Run w/medball (9/6)

C. Four sets of:
Romanian Deadlift x 4 reps @ 20X1; Rest as needed [heavier than previous week]

D. Four sets of:

  •  @4022; -2 Max (stop 2 reps short of max set from previous week)
    • Rest as needed
  • Hollow Hold x 75 seconds
    • Rest as needed
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