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CrossFit WOD Fitness 13/01/2016 – CrossFit Rotown
A. Hang Snatch- Every 90s for 8 sets; 1 rep w/2sec pause in bottom of 'catch' position B. AMRAP10 15 KBS 12 Thrusters [tough but unbroken] 9 BJSD (24/20) C. Wall-facing HS Hold; 30s on / 30s rest x6" lees meer...
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CrossFit OFF/Z1/CATCHUP 12/01/2016 – CrossFit Rotown
OFF/Z1/CATCHUP WORKOUT: 3x Shrug + Toes 3x Shrug + Toes + High Pull 3x Muscle Snatch 3x Drop Snatch 3x OHS 3x Sotts Press 3x Duck walks forward + backward x2 - watch demonstration video here. Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. Read about “Food matters big-time in CrossFit“. For those training today: EMOM8 Squats Push-ups 20-inch box jumps Pull-ups Inverted burpees Wall-ball shots Burpees Double-unders 10 minutes rest than repeat Post reps completed for each exercise, and total reps completed in SugarWOD. lees meer...
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CrossFit WOD Performance 11/01/2016 – CrossFit Rotown
A. Deadlift; 2,2,2,2,2,2; rest 90s b/t sets B. Every 3:00 for 7 sets 6 Hang Power Clean + Sprint 80m + AMRAP15 @80% 15 KBS [32/24] 15 Burpees lees meer...
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CrossFit WOD Fitness 11/01/2016 – CrossFit Rotown
A. Deadlift @42x1; 3-5x5; rest 90s b/t sets B. Every 3:00 for 7 sets 6 RDL + Sprint 80m + AMRAP15 @80% 15 KBS 15 Burpees lees meer...
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CrossFit Training Plan Competition 11/01/2016 – CrossFit Rotown
A. Split Jerk; 6x1; rest 2:00 b/t sets (all above 90%) B. Every 3:00 for 7 sets 6 TNG GTOH [60/40] + Sprint 80m + AMRAP15 @80% 15 Power Cleans [60/40] 15 Burpees to 6 lees meer...
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CrossFit Training Plan Competition 10/01/2016 – CrossFit Rotown
AMRAP5 @90% 6 Deadlifts [120/100] 6 BJSD (30/24) Walk 3:00 recovery AMRAP5 @90% 6 Muscle Ups 6 KBS (32/24) Walk 3:00 recovery AMRAP5 @90% 6 Wall Balls (9/6) 6 TTB/K2E Rest 12:00 x2 lees meer...
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CrossFit WOD Fitness 10/01/2016 – CrossFit Rotown
AMRAP5 @90% 6 Deadlifts [tough but unbroken] 6 BJSD (24/20) Walk 3:00 recovery AMRAP5 @90% 6 Burpees 6 KBS (24/16) Walk 3:00 recovery AMRAP5 @90% 6 Wall Balls (9/6) 6 TTB/K2E Rest 12:00 x2 lees meer...
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CrossFit WOD Performance 10/01/2016 – CrossFit Rotown
AMRAP5 @90% 6 Deadlifts 100/70 6 BJSD (24/20) Walk 3:00 recovery AMRAP5 @90% 6 Burpees 6 KBS (24/16) Walk 3:00 recovery AMRAP5 @90% 6 Wall Balls (9/6) 6 TTB/K2E Rest 12:00 x2 lees meer...
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CrossFit WOD Performance 09/01/2016 – CrossFit Rotown
A. Hang Clean+Full Clean; Every 2:00 for 6 sets; build across sets B. Every 2:30 for 5 sets: 5 OHS + 7 C2B Pullups C. 30 Front Rack Walking Lunges w/barbell (70/50) + 5 Rounds @80% Row 350m 28 Alternating Leg Pistols lees meer...
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CrossFit WOD Fitness 08/01/2016 – CrossFit Rotown
A. Hang Clean+Full Clean; Every 2:00 for 6 sets; build across sets B. Every 2:30 for 5 sets: 4 Back Squat [tough but unbroken] + 7 Strict Pullups / 10 Slow Ring Rows C. 250m Walking Lunges + 5 Rounds @80% Row 350m 50 Air Squats lees meer...
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