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CrossFit Fitness 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 SDHP (25/35)100 Po lees meer...
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CrossFit Training Plan Competition 16/12/2015 – CrossFit Rotown
A. EMOM24Min 1: 3-4 Back Squat @80%Min 2: 4-5 Weighted Pullups @ 85% of max Min 3: 3-4 Push Jerk B1. TGU + Windmill x5; rest 30s/arm B2. 40 Wall Facing Shou lees meer...
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CrossFit Performance WOD 16/12/2015 – CrossFit Rotown
A. EMOM24Min 1: Walking Lunges (aim for 45+ steps)Min 2: 8 Bent over Double KB row Min 3: 12 Heavy RKBS B1. TGU + KB Windmill x4; rest 30s/armB2. Hollow Bod lees meer...
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CrossFit Fitness WOD 16/12/2015 – CrossFit Rotown
A. EMOM24Min 1: Walking Lunges (aim for 45+ steps)Min 2: 8 Bent over Double KB row Min 3: 12 Heavy RKBS B1. TGU + KB Windmill x4; rest 30s/armB2. Hollow Bod lees meer...
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CrossFit Training Plan Competition 14/12/2015 – CrossFit Rotown
A. Front Squat; build to a tough 3 reps @20x1; rest as neededEvery 90s for 5 sets:3 @90% of AEvery 75s for 5 sets:5@85% of AB. EMOM16Odd: 1x CGBP @90% + 2x lees meer...
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CrossFit Performance WOD 14/12/2015 – CrossFit Rotown
A. Free Standing Hand Stand Practice- 10 Minutes*Against wall - shoulder taps alsoB. Strict Press 2,2,2,2,2,2; build across sets; rest 90s C. For Time:21-15-9 lees meer...
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CrossFit Fitness WOD 14/12/2015 – CrossFit Rotown
A. Free Standing Hand Stand Practice- 10 Minutes*Against wall - shoulder taps alsoB. Strict Press 2,2,2,2,2,2; build across sets; rest 90s C. For Time:21-15-9 lees meer...
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CrossFit OFF/Z1/CATCHUP 13/12/2015 – CrossFit Rotown
OFF/Z1/CATCHUPMobility: Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.Nutrition Preparation lees meer...
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CrossFit Training Plan Competition 12/12/2015 – CrossFit Rotown
A. Segmented Clean Grip Deadlift from a 2"Inch defecit4x1.1; reset 2=3sec between reps; rest 2:30 b/T setsB. Push Press2,2,2,2,2,2; build across sets; all a lees meer...
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