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CrossFit WOD Performance 30/10/2015 – CrossFit Rotown
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CrossFit WOD Performance 30/10/2015 – CrossFit Rotown

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

A. Every 3 minutes, for 12 minutes (4 sets):
Front Squat
*Set 1 – 3 reps @ 85%
*Set 2 – 2 reps @ 90%
*Set 3 – 1 reps @ 95%
*Set 4 – 1+ reps @ 95+%

On set 4 aim is to perform max reps at 95%+

B. Every 3 minutes, for 15 minutes (5 sets), complete the following as quickly as possible:
6 Push Press @75-80%
8 TTB
90m Sprint

*The goal of these sets is to sprint as fast as you possibly can. No pacing – just SMASH them.

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