Crossfit – German Volume wk1/4
Last day to sign up to the CrossFit Open.We have 35 sign up so far .Its going to be 110% amazing
The open is an online competition and suitable for everyone to take part in. All efforts count to the overall team score which gives us a better chance in qualifying for the Regionals in Denmark. It will cost you $10 and about half an hour of your time each week. Please sign up and support our community.Make sure to join the CFD team when you sign up.
The workouts will be held at CFD Blackrock from 9.30 -12.30 every Saturday for the next 6 weeks.
Workout of the day:
Technique & Development:
German Volume Front squat:week 1 of 4
10 UNBROKEN Reps, 10 Sets,@ 20X1 60 Sec rest b/t sets
50% of 1RM, DO NOT CHANGE LOADS.
If done correctly, you should start dropping reps by sets 6 or 7.
Advanced may run a 7 Rep / 7 Set scheme, with 2 Min. Rest between sets.
Lift @ 70-75% of 1RM.
AMRAP 12 MINS
2 Wall climbs
Protein Before Bed
*post thoughts to comments