HomeFront Crossfit

HomeFront Crossfit

Latest News

Archives

HomeFront Crossfit

Wednesday WOD 28-9-16

September 27th, 2016

Wednesday WOD 28-9-16

3.  Conditioning
42 Cal Row
21 Squat Snatch, 95/65
30 Cal Row
15 Squat Snatch, 95/65
18 Cal Row
9 Squat Snatch, 95/65

+ Optional Extra’s in Open Gym

1.  Snatch*
A.  1×2 at 60%, – pause in the bottom for 10 seconds on both reps
B.  1×2 at 70%, – pause in the bottom for 7 seconds on both reps
C.  3×3 at 75% – pause in the bottom of the first rep for 3 seconds
*All reps are drop from the top

2.  Back Squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%

4.  Skill Conditioning

3×100 Double unders, 1 minute rest between sets

Thank you: http://www.builtbybergeron.com/comptrain-programming/092616

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