HomeFront Crossfit

HomeFront Crossfit

Latest News

Archives

HomeFront Crossfit

Thursday WOD 31-10-19

October 30th, 2019

Thursday WOD 31-10-19

3 rounds for time of:
21 Hang Power Snatches, 52.5kg (35kg)
50 Air Squats for time
L-sit for time equal to squat time

[COMPETITION TRAINING]
[B] AMRAP 10 mins
Air Bike, 15 cals (12 cals)
15m Handstand Walk

Rest 5 mins

AMRAP 5 mins
5 Muscle Ups
Air Bike, 15 cals (12 cals)

[Rowing Conditioning]

2 x 2000m @ 26 spm plus bursts / 4 min easy

Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period.

Thank You:https://www.crossfitbrisbane.com/blog/blog_index.html, http://crossfitnewengland.com/wods-news/ and https://www.concept2.com/indoor-rowers/training/wod

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