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CrossFit Performance WOD 12/12/2015 – CrossFit Rotown
A. Every 90s for 4 sets:60s Double Under Practice/Max DUB. 25 Minute AMRAP:4 MU20 DB Box Step Ups (alternating)7 Push Press 400M RunC. V-Ups; -4 Max x5; res lees meer...
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CrossFit Fitness WOD 12/12/2015 – CrossFit Rotown
A. Every 90s for 4 sets:60s Double Under Practice/Max DUB. 25 Minute AMRAP:8 Elevated Feet Ring Rows, Tough20 DB Box Step Ups (alternating)7 DB Push Press 4 lees meer...
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CrossFit The Traininplan Competition 11/12/2015 – CrossFit Rotown
A. EMOM92x TNG Power SnatchKeep these fast but tough should be around 85% of P. SnatchB. Every 75s for 8 sets:2x Snatch PullsNot touch and go reps, build ac lees meer...
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CrossFit Performance WOD 11/12/2015 – CrossFit Rotown
A1. TTB- 4-6x7; rest 30s+A2. Snap-To-Hollow- 8x6, R30sB. Hang Snatch- 3x1.1; rest 2:00*Reset each repC. 15 Minute AMRAP-30 DU20 Wall Balls15 Burpees5 Supina lees meer...
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CrossFit Fitness WOD 11/12/2015 – CrossFit Rotown
A1. Kipping Knees-To-Elbows/ TTB- 4-6x7; rest 30s+A2. Snap-To-Hollow- 8x6, R30sB. Hang Power Snatch- 3x1.1; rest 2:00*Reset each repC. 15 Minute AMRAP-30 DU lees meer...
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CrossFit Training Plan Competition 10/12/2015 – CrossFit Rotown
A. CGBP @20x1; Build to a heavy singleB. Every 2:00 for 6 sets3-4 reps @ 85%++"The Ghost"6 rounds of:1 minute of rowing (count cals not meters)1 minute of b lees meer...
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CrossFit Performance WOD 10/12/2015 – CrossFit Rotown
A. EMOM14Odd: 10m Death Marches Even: 5 HSPUB. Barefoot Romanian Deadlift- 8-10x3, @20x0, rest 90s +"The Ghost"6 rounds of:1 minute of rowing (count cals n lees meer...
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CrossFit Fitness WOD 10/12/2015 – CrossFit Rotown
A. EMOM14Odd: 10m Death Marches (tough) Even: 10 Gymnastic Pushups (elbows-in)B. Barefoot Romanian Deadlift- 8-10x3, @20x0, rest 90s +The Ghost6 rounds of:1 lees meer...
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CrossFit Training Plan Competition 09/12/2015 – CrossFit Rotown
"Working in Pairs:AMRAP30*P1: 3x Rounds1x Power Clean1x Hang Squat Clean2x Front Squat2x Split Jerkx3P2: Rest*Swap after each partner completes 3 cycles. Ca lees meer...
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CrossFit Performance WOD 09/12/2015 – CrossFit Rotown
"Working in Pairs:AMRAP30*P1: 3x Bear Complex (60/40)Power CleanFront SquatPush PressBack SquatPush Pressx3P2: Rest*Swap after each partner completes 3 cycl lees meer...
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