Daily Archives: 10 maj, 2016

Onsdag 160511

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (5 sets x 6-4-2-2-1 reps)

Every 2 min, for 10 min (5 sets):
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

B: Back Squat (1 set x max reps )

One set of max unbroken reps @ 85% (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Metcon

160511 (5 Rounds for time)

Every 5 min, for 25 min (5 sets) for times:
Run 400 m
20 Walking Lunges with KB Farmer’s Carry

EGO CrossFit – WOD Green

Weightlifting Green

Back Squat (6 sets x 10-10-8-8-6-6)

Metcon Green

160511 Green (Time)

5 RFT:
Run 400 m
20 Walking Lunges with KB Farmer’s Carry