HomeFront Crossfit

HomeFront Crossfit

Latest News

Archives

HomeFront Crossfit

Wednesday WOD 27-7-16

July 26th, 2016

Wednesday WOD 27-7-16

1. Back Squat
Running Clock:
On the 0:00 – 5 Back Squats
On the 2:00 – 4 Back Squats
On the 4:00 – 3 Back Squats
On the 6:00 – 2 Back Squats
On the 8:00 – 1 Back Squat
Build throughout.

2. Conditoning
1,000m Run
40 Pull-Ups
30 Thrusters 43/30kg
20 Calorie Row

+ Optional Extra in Open Gym

3. Snatch
EMOM Snatch Waves
EMOM x 5 – 2 Hang Squat Snatches (build)
Rest 1:00
EMOM x 5 – 2 Hang Squat Snatches below knee (build)
Rest 1:00
EMOM x 5 – 1 Squat Snatch (build)

4. Row Conditioning

500 Meter Row (moderate)
500 Meter Row (2K pace)
250 Meter Row (moderate)
250 Meter Row (2K pace)

Moderate paces should be 10-15 seconds above your 2K pace.

Thank You: http://www.builtbybergeron.com/comptrain-programming/072516

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