Daily Archives: 17 november, 2015

Onsdag 151118

EGO CrossFit – WOD

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Weightlifting

Deadlift (5-3-1-5-3-1)

*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%

Rest 2-3 min between sets and use that time to practice skills. Muscle-ups or muscle-up progressions.

Metcon

151118 (AMRAP – Rounds and Reps)

AMRAP x 15:
5 Power Snatch
10 TTB
15 Box Jump Overs

Test

Mini Flight Simulator (Time)

5-10-15-20-25-20-15-10-5: DU:s

EGO CrossFit – WOD Green

Weightlifting Green

Every 2 min, for 20 min (5 sets of each):

A1: Power Snatch (5 sets x 6-8 reps)

A2: Double-Unders (5 sets x 2 min practice)

Metcon Green

151118 Green (AMRAP – Rounds and Reps)

AMRAP x 15 min:
5 Power Snatch
10 Situps
15 Box Jump Overs

Test

Green Flight Simulator (Time)

2-4-6-8-10-8-6-4-2: DU:s