Daily Archives: 16 september, 2014

Onsdag 140917

EGO CrossFit – WOD

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Weightlifting

A. Hang Power Snatch (3 reps EMOM x 12)

B. Bulgarian split squats (@4020, 3 sets x 8-12 reps/leg, rest 2-3min)

Metcon

140917-1 (AMRAP – Rounds and Reps)

AMRAP x 15:
5 HSPU
10 sec Handstand hold
10 TTB
10 Pistols (5/5)

Rest 3 min between 1 & 2!

140917-2 (AMRAP – Rounds and Reps)

AMRAP 10:
5 CTB Pull-ups
10 sec L-Hang
20 DU:s

EGO CrossFit – WOD Green

Weightlifting Green

Shoulder Press (5 x 5 @4020 tempo)

Metcon Green

140917 Green (Time)

For time:
400 m run
50 Wall balls 9/6kg
40 Box Jumps 60/40 cm
30 Burpees
20 Push presses