HomeFront Crossfit

HomeFront Crossfit

Latest News

Archives

HomeFront Crossfit

Monday WOD 30-9-19

September 29th, 2019

Monday WOD 30-9-19

FITNESS
Every 2 mins for 10 mins - Build to a Heavy Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 95/65

OPEN & PERFORMANCE
Every 2 mins for 10 mins - Build to a Heavy Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

[COMPETITION TRAINING]

[C] AMRAP 7 mins

7 Bar Muscle Ups
14 Weighted Hip Extensions, 15kg (10kg)

[Rowing Conditioning]

5 x 750m / 2 min easy

Row five 750 meter pieces. Row for two minutes at light pressure between each 750.

Thank You:http://crossfitnewengland.com/wods-news/, https://www.crossfitbrisbane.com/blog/blog_index.html and 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