HomeFront Crossfit

HomeFront Crossfit

Latest News

Archives

HomeFront Crossfit

Monday WOD 18-11-19

November 17th, 2019

Monday WOD 18-11-19

Strict Press 5-5-5-5-5

& then

“Annie”
50-40-30-20-10
DU’s
Ab-Mat Sit-Ups

or Scaled:

“Annie”

DU’s 25-20-15-10-5 or Singles 75-60-45-30-15

Ab-Mat Sit-Ups 50-40-30-20-10

[COMPETITION TRAINING]
[B] EMOM 10
Strict HSPU’s 3-5 (Depending on strength)

[Rowing Conditioning]

5000m with rate changes every 1000m: 25-22-25-28-25

Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm.

Thank You:https: https://www.concept2.com/indoor-rowers/training/wod

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