HomeFront Crossfit

HomeFront Crossfit

Latest News

Archives

HomeFront Crossfit

Day 76 Se 13/14

August 4th, 2013

WOD 121022:

http://theoutlawway.com/2012/10/22/121022/

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. DEMO VIDEO
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.

Skill

10 minutes free-standing Handstand practice.

Conditioning

50 KB Swings 32/24kg
-then-
3 rounds of:
50′ HS Walk
15 T2B
-then-
30 KB Swings 32/24kg

For time.

 

Comments

Think you have what it takes? Sign up today!

Homefront Crossfit

  • 52 Lords Place
    Orange NSW 2800

Angus: 0430 484 933

Sally: 0419 604 649

All Right Reserved By HomeFront Crossfit | CrossFit© is a registered trademark of CrossFit Inc.

CrossFit Journal: The Performance-Based Lifestyle Resource

Designed By Forefathers