HomeFront Crossfit

HomeFront Crossfit

Latest News

Archives

HomeFront Crossfit

Saturday WOD 22-12-18

December 21st, 2018

Saturday WOD 22-12-18

FITNESS
“Sideburns”
Teams of 3
AMRAP 30:
8 Dumbbell Hang Clean & Jerks (35/25)
10 Medball Squat Jumps (20/14)
12/8 Calorie Bike

Full rounds each team member
4 Dumbbell Hang Clean & Jerks per arm, then switch

OPEN & PERFORMANCE
“Sideburns”
Teams of 3
AMRAP 30:
8 Dumbbell Hang Clean & Jerks (50/35)
10 Medball Squat Jumps (20/14)
12/8 Calorie Bike

Full rounds each team member
4 Dumbbell Hang Clean & Jerks per arm, then switch

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Barbell Cycling
3 Rounds:
In a :20 Second Window: Max Power Snatches (115/80)
Rest :40 Seconds
In a :30 Second Window: Max Power Snatches (135/95)
Rest :30 Seconds
In a :40 Second Window: Max Power Snatches (155/105)
Rest 2:20

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