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CrossFit WOD Fitness 05/01/2016 – CrossFit Rotown
A. Hang Snatch- 5x2; w/2sec pause in bottom of 'catch' position *Rest 2:00 after each double. Focus on speed under the bar and good OH position. B. 15 Minute AMRAP 15 STOH [heavy] 12 Double KB Front Squat [tough but unbroken] 9 TTB/K2E C. Wall-facing HS Hold; 30s on / 30s rest x6" lees meer...
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CrossFit OFF/Z1/CATCHUP 04/01/2016 – CrossFit Rotown
OFF/Z1/CATCHUP Mobility: Choose 1 Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with it. Focus on your personal mobility weaknesses. The Thoracic Flow is part of our (mobility) warm-up. Sitting is physically damaging and when you enter the box, you have the opportunity to “cure” your physique by following the Thoracic Flow. 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: lees meer...
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CrossFit Training Plan Competition 03/01/2016 – CrossFit Rotown
A. Split Jerk; 7x1; rest 2:00 b/t sets (all above 85%) B. Every 3:00 for 6 sets 6 TNG Power Snatch (42.5/30) + Sprint 80m + 13.3 AMRAP12 150 Wall balls (20 lbs to 10' target) 90 Double-unders 30 Muscle-ups lees meer...
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CrossFit WOD Performance 03/01/2016 – CrossFit Rotown
A. Deadlift; 3,3,3,3,3; rest 2:30 b/t sets B. Every 3:00 for 6 sets 6 TNG Power Snatch (42.5/30) + Sprint 80m + 13.3 AMRAP12 150 Wall balls (20 lbs to 10' target) 90 Double-unders 30 Muscle-ups" lees meer...
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CrossFit WOD Fitness 03/01/2016 – CrossFit Rotown
A. Deadlift @42x1; 4-6x4; rest 90s b/t sets B. Every 3:00 for 6 sets 6 Burpees to 6" + Sprint 80m + 13.3 AMRAP12 150 Wall balls (20 lbs to 10' target) 90 Double-unders 30 Muscle-ups lees meer...
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CrossFit WOD 02/01/2016 – CrossFit Rotown
AMRAP30 Teams of two complete the following with one person working at a time: 3,6,9,12...and so on KBS (24/16) Burpees Partners can tag in and tag out only after completing a full round. lees meer...
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CrossFit WOD Performance 30/12/2015 – CrossFit Rotown
@90% 3:00 Row for Cals Rest 3:00 3:00 Max Burpees Rest 3:00 3:00 Max KBS [tough] Rest 3:00 3:00 Max DU/SU Rest 3:00 x2 lees meer...
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CrossFit WOD Fitness 30/12/2015 – CrossFit Rotown
@90% 3:00 Row for Cals Rest 3:00 3:00 Max Burpees Rest 3:00 3:00 Max Power Cleans (50/35) Rest 3:00 3:00 Max DU/SU Rest 3:00 x2 lees meer...
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CrossFit Training Plan Competition 30/12/2015 – CrossFit Rotown
@90% 3:00 Row for Cals Rest 3:00 3:00 Max Burpees Rest 3:00 3:00 Max KBS [tough] Rest 3:00 3:00 Max DU/SU Rest 3:00 x2 lees meer...
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CrossFit Training Plan Competition 29/12/2015 – CrossFit Rotown
A. 18min Ascending Ladder 3,6,9,12...and so on Thrusters (42.5/30) Burpees BJSD (30/24) B. EMOM10 9 UB TTB + 30s Max DU C. Run 800m TT lees meer...
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