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CrossFit Fitness WOD 21/12/2015 – CrossFit Rotown
A. Complete 200 DU in as few sets as possibleB. 25 Minute AMRAP:15 Wall Balls (9/6)10 Burpees400M RunC. V-Ups; -3 Max x5; rest 45s" lees meer...
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CrossFit Training Plan Competition 20/12/2015 – CrossFit Rotown
A. EMOM82x TNG Power SnatchKeep these fast but tough should be around 85%+ of P. SnatchB. Every 90s for 7 sets:2x Snatch PullsNot touch and go reps, build a lees meer...
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CrossFit Performance WOD 20/12/2015 – CrossFit Rotown
A1. Kipping Knees-To-Elbows/ TTB- 20s AMRAP; rest 30s+A2. Snap-To-Hollow- 8x6, R30sB. Hang Snatch- 5x1; rest 2:00*Rest 2:00 after each rep. All should be to lees meer...
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CrossFit Fitness WOD 20/12/2015 – CrossFit Rotown
A1. Kipping Knees-To-Elbows/ TTB- 20s AMRAP; rest 30s+A2. Snap-To-Hollow- 8x6, R30sB. Hang Power Snatch- 5x1; rest 2:00*Rest 2:00 after each rep. All should lees meer...
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CrossFit HERO WOD Weijdt 19/12/2015 – CrossFit Rotown
Hero WOD "Weijdt"5 rounds for time:19 Chest to Bar Pull-Ups12 Box-Jump (30/24)8 Squat Cleans (75/45)Scaled version19 Pull-Ups / Ring Rows12 Box-Jumps (20/24 lees meer...
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CrossFit Training Plan Competition 18/12/2015 – CrossFit Rotown
A. Push Press; Build to a heavy singleB. Every 2:00 for 6 sets2-3 reps @ 85%++6 rounds of:1 minute of BJSD (24/20)1 minute of Double Unders1 minute of KBS 1 lees meer...
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CrossFit Performance WOD 18/12/2015 – CrossFit Rotown
A. EMOM12Odd: 14m Death Marches (20/15) Even: 6 HSPUB. Barefoot Romanian Deadlift; 6-8x4, @20x0, rest 90s *Focus here is on weight through the heels to load lees meer...
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CrossFit Fitness WOD 18/12/2015 – CrossFit Rotown
A. EMOM12Odd: 14m Death Marches (tough) Even: 12 Gymnastic Pushups B. Barefoot Romanian Deadlift; 6-8x4, @20x0, rest 90s *Focus here is on weight through th lees meer...
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CrossFit Training Plan Competition 17/12/2015 – CrossFit Rotown
Teams of two complete the following with one person working at a time:100 Row for Calories100 C2B Pull-Ups 100 Box jumps, step down (24/20)100 Row calories100 lees meer...
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CrossFit Performance WOD 17/12/2015 – CrossFit Rotown
Teams of two complete the following with one person working at a time:100 Row for Calories100 Pull-ups100 Box jumps, step down (24/20)100 Row calories lees meer...
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