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CrossFit WOD Fitness 17/01/2016 – CrossFit Rotown
A. Hang Clean+Full Clean; Every 2:00 for 5 sets; build across sets B. Every 2:30 for 5 sets: 3 Back Squat [tough but unbroken] + 8 Strict Pullups / 10 Slow Ring Rows C. 30s Alternating Jumping Lunges / 30s rest x6 lees meer...
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CrossFit OFF/Z1/CATCHUP 16/01/2016 – CrossFit Rotown
OFF/Z1/CATCHUP WORKOUT: 70:00 @ easy conversational pace Row 1.5k 20m Lizard Crawl AB 30 Cals 5 Wall Walks 40m Bear Crawl 0:15s single arm passive hang/arm Nutrition Preparation: lees meer...
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CrossFit Training Plan Competition 15/01/2016 – CrossFit Rotown
@90% 0:30 Max Thrusters [42.5/30] 0:30 Max KBS [24/16] 0:30 Row/AB for Cals Rest 90s x6 Rest 5:00 x3" lees meer...
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CrossFit WOD Performance 15/01/2016 – CrossFit Rotown
@90% 0:30 Max Hang Power Clean [50/35] 0:30 Max KBS [24/16] 0:30 Row/AB for Cals Rest 90s x6 Rest 5:00 x3" lees meer...
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CrossFit WOD Fitness 15/01/2016 – CrossFit Rotown
@90% 0:30 Max Burpees 0:30 Max KBS 0:30 Row/AB for Cals Rest 90s x6 Rest 5:00 x3 lees meer...
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CrossFit WOD Training Plan Competition 14/01/2016 – CrossFit Rotown
A. Push Jerk; Build to a heavy double B. Push Jerk every 3:00 for 4 sets 2-3 x90% of A B. EMOM10 12 UB TTB + 30s Max DU C. For time: 50 Strict HSPU 50 Kipping HSPU lees meer...
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CrossFit WOD Performance 14/01/2016 – CrossFit Rotown
A. Push Press; Build to a heavy triple B. Push Press every 3:00 for 4 sets 2-3 x90% of A B. EMOM10 8 UB TTB / 7 UB K2E + 30s Max DU C. 'Annie Meets Karen' 50-40-30-20-10 Wall Balls [9/6] Situps" lees meer...
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CrossFit WOD Fitness 14/01/2016 – CrossFit Rotown
A. CGBP; Build to a heavy 4 B. CGBP every 3:00 for 4 sets 4-5 x90% of A B. EMOM10 5 TTB / 7 K2E C. 'Annie' 50-40-30-20-10 Double Unders Situps" lees meer...
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CrossFit Training Plan Competition 13/01/2016 – CrossFit Rotown
A. EMOM5 2x TNG Power Snatch These should be around 95+% of your max Power Snatch. B. Every 90s for 6 sets: 1x Snatch Pulls Build across sets [all above 110% of snatch] C.12 Minute AMRAP- 6 Burpee Box Over [30/24] 60 Double Unders 6 MU" lees meer...
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CrossFit WOD Performance 13/01/2016 – CrossFit Rotown
A. TNG Snatch- Every 90s for 5 sets; 2 reps w/2sec pause in bottom of 'catch' position B. AMRAP10 15 KBS [24/16] 12 Thrusters [42.5/30] 9 BJSD (24/20) C. Accumulate 40 wall-facing shoulder taps" lees meer...
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