HomeFront Crossfit

HomeFront Crossfit

Latest News

Archives

HomeFront Crossfit

Monday WOD 11-2-19

February 10th, 2019

Monday WOD 11-2-19

FITNESS
Front Squat
Build to a Heavy Single

“Funny Bone”
21-15-9
Kettlebell Swings (53/35)
Box Jump Overs (24/20)
Front Squats (95/65)

OPEN & PERFORMANCE
Front Squat
Build to a Heavy Single

“Funny Bone”
21-15-9
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Pausing Split Jerk
5 Sets of 2

63%, 68%, 73%x3. 2 second pause in dip and catch.

Clean and Jerk
On the Minute x 11:
1 Clean and Jerk

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/

Comments

Think you have what it takes? Sign up today!

Homefront Crossfit

  • 3 Barrett Ct
    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