HomeFront Crossfit

HomeFront Crossfit

Latest News

Archives

HomeFront Crossfit

Wednesday WOD 17-10-18

October 16th, 2018

Wednesday WOD 17-10-18

FITNESS
“Run Wild”
3 Rounds:
600 Meter Run
21 Hang Power Snatches (65/45)

PERFORMANCE
“Run Wild”
3 Rounds:
600 Meter Run
21 Hang Power Snatches (75/55)

OPEN
“Run Wild”
3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

 

Handstand Walk Practice
Spend 15:00 in practice.

Split Jerk
3 Sets: 3 Jerk Drives + 1 Split Jerk
5 Sets: 1 Split Jerk (83-87-90-93/96*)
*93% or 96% based on fee

Body Armor
5 Supersets:
6 Tempo Chest to Bar Pull-Ups
9 Tempo Dumbbell Bench Press
*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press.

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

  • 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