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CrossFit Training Plan Competition 01/02/2016 – CrossFit Rotown
AMRAP5 @90% AER 6 Clusters [60/40] 6 C2B Walk 2:00 recovery lees meer...
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CrossFit WOD Performance 01/02/2016 – CrossFit Rotown
AMRAP5 @90% AER 6 Push Press [60/40] 6 Front Squat [60/40] Walk 2:00 recovery lees meer...
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CrossFit WOD Performance 01/02/2016 – CrossFit Rotown
AMRAP5 @90% AER 6 Push Press [heavy but unbroken] 6 Front Squat [heavy but unbroken] Walk 2:00 recovery lees meer...
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CrossFit Training Plan Competition 31/01/2016 – CrossFit Rotown
A. Every 90s for 9:00 2x C&J @ 85% of last week's max B. Back Squat; 4,3,2,3,4; rest 2:00 b/t sets + B. 30:00 run @ 10k pace lees meer...
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CrossFit WOD Performance 31/01/2016 – CrossFit Rotown
A. Every 90s for 9:00 2x C&J @ 85% of last week's max B. Back Squat @20x1; 4-6x4; rest 2:00 b/t sets + B. 30:00 run @ 10k pace lees meer...
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CrossFit WOD Fitness 31/01/2016 – CrossFit Rotown
A. Every 90s for 9:00 2x C&J @ 85% of last week's max B. Back Squat @20x1; 4-6x4; rest 2:00 b/t sets + B. 30:00 run @ 10k pace lees meer...
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CrossFit OPEN Workout 30/01/2016 – CrossFit Rotown
AMRAP15 @90% AER 3,6,9,12...and so on: 3 OHS [42.5/30] 3 C2B Pullups Walk 8:00 Recovery AMRAP15 @90% AER 4 BJSD [24/20] 8 Burpees 12 Wall Balls [9/6] lees meer...
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CrossFit Training Plan Competition 29/01/2016 – CrossFit Rotown
A. Power Snatch + Snatch; [1+1]x4; rest 2:00 b/t sets B. OHS to a heavy single w/3sec pause in bottom C. AMRAP2 WTD Pullups @85%; rest 90s x3 lees meer...
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CrossFit WOD Performance 29/01/2016 – CrossFit Rotown
A. Power Snatch + OHS; [1+1]x4; rest 2:00 b/t sets B. OHS to a heavy double C. Max Chin over the bar hold [pronated]; rest 2:00 x4 lees meer...
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CrossFit WOD Fitness 29/01/2016 – CrossFit Rotown
A. Power Snatch + OHS; [1+1]x4; rest 2:00 b/t sets B. OHS to a heavy double C. Max Chin over the bar hold [pronated]; rest 2:00 x4 lees meer...
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CrossFit OFF/Z1/CATCHUP 28/01/2016 – CrossFit Rotown
OFF/MAP10/EN0/Z1 70:00 @ easy conversational pace AB60 cals 20m Lizard Crawl Squat Matrix 40m Bear Crawl 0:15s single arm passive hang/arm 2z TGU/side lees meer...
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CrossFit Training Plan Competition 27/01/2016 – CrossFit Rotown
A. Deadlift; Build to a TNG triple in 12:00 B. Every 3:00 for 8 sets 3 Power Snatch [50/35] 6 Alternate Leg Jumping Lunges [as high and fast as possible] Sprint 90m lees meer...
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CrossFit WOD Performance 27/01/2016 – CrossFit Rotown
A. Deadlift; Build to a TNG set of 4 in 12:00 window B. Every 3:00 for 8 sets 3 Power Snatch [50/35] 6 Alternate Leg Jumping Lunges [as high and fast as possible] Sprint 90m C. EMOM18 Odd: 6 C2B + 20s DU Even: 6 HSPU + 8 KBS [24/16] lees meer...
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CrossFit WOD Fitness 27/01/2016 – CrossFit Rotown
A. Deadlift; Build to a TNG set of 4 in 12:00 window B. Every 3:00 for 8 sets 3 Power Snatch [tought but UB] 6 Alternate Leg Jumping Lunges [as high and fast as possible] Sprint 90m C. EMOM18 Odd: 5 Pullups / 8 Alternating Single Arm Ring Rows +20s DU Even: 5 Ring Dips / Banded if needed + 10 KBS lees meer...
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CrossFit Training Plan Competition 26/01/2016 – CrossFit Rotown
A. Deadlift; Build to a TNG triple in 12:00 B. Every 3:00 for 8 sets 3 Power Snatch [50/35] 6 Alternate Leg Jumping Lunges [as high and fast as possible] Sprint 90m lees meer...
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CrossFit WOD Performance 26/01/2016 – CrossFit Rotown
A. Deadlift; Build to a TNG set of 4 in 12:00 window B. Every 3:00 for 8 sets 3 Power Snatch [50/35] 6 Alternate Leg Jumping Lunges [as high and fast as possible] Sprint 90m lees meer...
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CrossFit WOD Fitness 26/01/2016 – CrossFit Rotown
A. Hang Clean; Build to a TNG double in 12:00 B. Front Squat to a heavy triple for the day + 5 sets of: AB/Row 60s @80% Rest 30s 10 BJSD [24/20] Rest 30s 10 K2E/TTB lees meer...
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CrossFit Training Plan Competition 25/01/2016 – CrossFit Rotown
AMRAP5 @90% AER 8 Wall Balls [9/6] 8 Burpees Walk 2:00 recovery AMRAP5 @90% AER 6 BJSD [24/20] 6 Muscle Ups lees meer...
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CrossFit WOD Performance 25/01/2016 – CrossFit Rotown
AMRAP5 @90% AER 8 Wall Balls [9/6] 8 Burpees Walk 2:00 recovery AMRAP5 @90% AER 6 BJSD [24/20] 6 C2B Pullups lees meer...
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CrossFit WOD Fitness 25/01/2016 – CrossFit Rotown
AMRAP5 @90% AER 8 Wall Balls [9/6] 8 Burpees Walk 2:00 recovery AMRAP5 @90% AER 6 BJSD [24/20] 6 Pullups lees meer...
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CrossFit Training Plan Competition 24/01/2016 – CrossFit Rotown
A. Build to a Max Clean & Jerk in a 15:00 Window + B. Every 2:30 for 4 sets 2 Reps @ 85% of A lees meer...
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CrossFit WOD Performance 24/01/2016 – CrossFit Rotown
A. Build to a Max Clean & Jerk in a 15:00 Window + B. Every 2:30 for 4 sets 2 Reps @ 85% of A lees meer...
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CrossFit WOD Fitness 24/01/2016 – CrossFit Rotown
A. Build to a Max Clean & Jerk in a 15:00 Window + B. Every 2:30 for 4 sets 2 Reps @ 85% of A + 30 min @ Z1 easy conversational pace lees meer...
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CrossFit Training Plan Competition 23/01/2016 – CrossFit Rotown
AMRAP18 Work as far as possible on the ascending ladder: 3,6,9,12... BJSD [30/24] Thruster [60/40] TTB -- Row 1k @ 2k pace Rest 1:1 x2 lees meer...
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CrossFit WOD Performance 23/01/2016 – CrossFit Rotown
AMRAP18 Work as far as possible on the ascending ladder: 3,6,9,12... BJSD [30/24] Thruster [50/35] TTB -- Row 1k @ 2k pace Rest 1:1 x2 lees meer...
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CrossFit WOD Fitness 23/01/2016 – CrossFit Rotown
AMRAP18 Work as far as possible on the ascending ladder: 3,6,9,12... KBS [24/16] BJSD [24/20] Thruster [42.5/30] Range Of Motion WOD 20 20 minute cool down to support range of motion. lees meer...
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CrossFit Training Plan Competition 22/01/2016 – CrossFit Rotown
A. TNG Power Snatch; Build to a double for the day B. OHS to a heavy double C. Max Effort L-hang; rest 3:00 x3 lees meer...
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CrossFit WOD Performance 22/01/2016 – CrossFit Rotown
A. TNG Power Snatch; Build to a double for the day B. OHS to a heavy double C. Max Effort L-hang; rest 3:00 x3 lees meer...
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CrossFit WOD Fitness 22/01/2016 – CrossFit Rotown
A. Power Snatch + OHS; [1+1]x5; rest 2:00 b/t sets B. OHS to a heavy triple C. Max Chin over the bar hold [pronated]; rest 3:00 x3 lees meer...
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CrossFit OFF/Z1/CATCHUP 21/01/2016 – CrossFit Rotown
OFF/Z1/CATCHUP 70:00 @ easy conversational pace AB 60 cals 20m Lizard Crawl Squat Matrix 40m Bear Crawl 0:15s single arm passive hang/arm 2z TGU/side lees meer...
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CrossFit Training Plan Competition 20/01/2016 – CrossFit Rotown
A. Squat Clean; Build to a TNG double in 12:00 B. Front Squat to a heavy single for the day @22x1 + 5 sets of: AB/Row 60s @80% Rest 30s 30s Max DU Rest 30s 30s MU Rest 3:00 lees meer...
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CrossFit WOD Performance 20/01/2016 – CrossFit Rotown
A. Squat Clean; Build to a TNG triple in 12:00 B. Front Squat to a heavy double for the day + 5 sets of: AB/Row 60s @80% Rest 30s 30s Max DU Rest 30s 30s MU Rest 3:00 lees meer...
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CrossFit WOD Fitness 20/01/2016 – CrossFit Rotown
A. Hang Clean; Build to a TNG triple in 12:00 B. Front Squat to a heavy 4 for the day + 5 sets for total reps: AB/Row 60s @80% Rest 30s 30s Max DU Rest 30s 30s Max Burpees Rest 2:00 lees meer...
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CrossFit Training Plan Competition 19/01/2016 – CrossFit Rotown
A. in 12:00 Deadlift; Build to a heavy set of 4 double overhand grip; rest as needed B. Every 3:00 for 7 sets 3 TNG Power Clean [fast and HEAVY] 3 Burpees + max height jump each time Sprint 80m lees meer...
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CrossFit WOD Performance 19/01/2016 – CrossFit Rotown
A. Deadlift; 2,2,2,2; rest 2:00 b/t sets B. Every 3:00 for 7 sets 3 TNG Power Clean [fast and HEAVY] 3 Burpees + max height jump each time Sprint 80m lees meer...
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CrossFit WOD Fitness 19/01/2016 – CrossFit Rotown
A. Deadlift @42x1; 2-4x6; rest 90s b/t sets B. Every 3:00 for 7 sets 3 Hang Power Clean [heavy but unbroken] 3 Burpees + max height jump each time Sprint 80m lees meer...
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CrossFit Training Plan Competition 18/01/2016 – CrossFit Rotown
AMRAP5 @90% 6 Thrusters [60/42.5] 6 MU 20 DU Walk 2:00 recovery AMRAP5 @90% 6 Burpee Box Over [30/24] 6 TTB lees meer...
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CrossFit WOD Performance 18/01/2016 – CrossFit Rotown
AMRAP5 @90% 6 Thrusters [50/35] 6 Burpees 20 DU Walk 2:00 recovery AMRAP5 @90% 6 Burpee Box Over [24/20] 6 TTB lees meer...
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CrossFit WOD Fitness 18/01/2016 – CrossFit Rotown
AMRAP5 @90% 6 Thrusters [42.5/30] 6 Burpees 20 DU Walk 2:00 recovery AMRAP5 @90% 6 BJSD [24/20] 6 TTB / K2E lees meer...
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CrossFit Training Plan Competition 17/01/2016 – CrossFit Rotown
A. Hang Clean+Full Clean; Every 2:00 for 6 sets; build across sets B. Every 2:30 for 5 sets: 1 Back Squat [95%+] + 3 UB MU C. 300m Walking Lunges lees meer...
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CrossFit WOD Performance 17/01/2016 – CrossFit Rotown
A. Hang Clean+Full Clean; Every 2:00 for 5 sets; build across sets B. Every 2:30 for 5 sets: 3 OHS + 8 C2B C. 30 OH Walking Lunges w/barbell [50/35] lees meer...
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CrossFit WOD Fitness 17/01/2016 – CrossFit Rotown
A. Hang Clean+Full Clean; Every 2:00 for 5 sets; build across sets B. Every 2:30 for 5 sets: 3 Back Squat [tough but unbroken] + 8 Strict Pullups / 10 Slow Ring Rows C. 30s Alternating Jumping Lunges / 30s rest x6 lees meer...
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CrossFit OFF/Z1/CATCHUP 16/01/2016 – CrossFit Rotown
OFF/Z1/CATCHUP WORKOUT: 70:00 @ easy conversational pace Row 1.5k 20m Lizard Crawl AB 30 Cals 5 Wall Walks 40m Bear Crawl 0:15s single arm passive hang/arm Nutrition Preparation: lees meer...
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CrossFit Training Plan Competition 15/01/2016 – CrossFit Rotown
@90% 0:30 Max Thrusters [42.5/30] 0:30 Max KBS [24/16] 0:30 Row/AB for Cals Rest 90s x6 Rest 5:00 x3" lees meer...
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CrossFit WOD Performance 15/01/2016 – CrossFit Rotown
@90% 0:30 Max Hang Power Clean [50/35] 0:30 Max KBS [24/16] 0:30 Row/AB for Cals Rest 90s x6 Rest 5:00 x3" lees meer...
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CrossFit WOD Fitness 15/01/2016 – CrossFit Rotown
@90% 0:30 Max Burpees 0:30 Max KBS 0:30 Row/AB for Cals Rest 90s x6 Rest 5:00 x3 lees meer...
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CrossFit WOD Training Plan Competition 14/01/2016 – CrossFit Rotown
A. Push Jerk; Build to a heavy double B. Push Jerk every 3:00 for 4 sets 2-3 x90% of A B. EMOM10 12 UB TTB + 30s Max DU C. For time: 50 Strict HSPU 50 Kipping HSPU lees meer...
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CrossFit WOD Performance 14/01/2016 – CrossFit Rotown
A. Push Press; Build to a heavy triple B. Push Press every 3:00 for 4 sets 2-3 x90% of A B. EMOM10 8 UB TTB / 7 UB K2E + 30s Max DU C. 'Annie Meets Karen' 50-40-30-20-10 Wall Balls [9/6] Situps" lees meer...
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CrossFit WOD Fitness 14/01/2016 – CrossFit Rotown
A. CGBP; Build to a heavy 4 B. CGBP every 3:00 for 4 sets 4-5 x90% of A B. EMOM10 5 TTB / 7 K2E C. 'Annie' 50-40-30-20-10 Double Unders Situps" lees meer...
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CrossFit Training Plan Competition 13/01/2016 – CrossFit Rotown
A. EMOM5 2x TNG Power Snatch These should be around 95+% of your max Power Snatch. B. Every 90s for 6 sets: 1x Snatch Pulls Build across sets [all above 110% of snatch] C.12 Minute AMRAP- 6 Burpee Box Over [30/24] 60 Double Unders 6 MU" lees meer...
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