Daily Archives: 29 september, 2015

Onsdag 150930

EGO CrossFit – WOD

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Weightlifting

A1: Shoulder Press (4 sets x 3-5 reps, rest 90 sec)

A2: Single arm dumbbell row (4 sets x 10/10 reps, rest 90 sec)

Metcon

Flight simulator (Time)

Double unders:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Jack (AMRAP – Rounds and Reps)

AMRAP 20 min:
10 Push press 50/30 kg
10 KBS 24/16 kg
10 Box jumps 60/40 cm

EGO CrossFit – WOD Green

Weightlifting Green

A1: Shoulder Press (3-5 sets x 8-12 reps, rest 90 sec )

A2: Single arm dumbbell row (3-5 sets x 8-12 reps/arm, rest 90 sec)

Metcon Green

Jack Green (AMRAP – Rounds and Reps)

AMRAP 20 min:
10 Push press 20/15 kg
10 KBS 24/16 kg
10 Box jump 60/40 cm