EGO CrossFit – WOD

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Weightlifting

Every 4 min, for 16 min (4 sets)

A: Clean (4 sets x 1.1.1.1 reps, rest 30 sec)

Rest 10 sec between singles.

A: Handstand Push-ups (4 sets x max reps)

Strict

Metcon

161031 (Time)

3 rounds for time of:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Jerks

(Use the same weight for all 4 excercises)

Team WOD

161031 Team (Time)

2&2 for time:
42 Thrusters
80 Double-Unders/120 Single-Unders
400 m Run
36 Thrusters
80 Double-Unders/120 Single-Unders
400 m Run
30 Thrusters
80 Double-Unders/120 Single-Unders
400 m Run
24 Thrusters
80 Double-Unders/120 Single-Unders
400 m Run
18 Thrusters
80 Double-Unders/120 Single-Unders
400 m Run

The athletes split all work in half; person A does 21 Thrusters, Person B does 21 Thrusters, Person A does 40 DU:s, Person B does 40 DU:s, Person A runs 200 m, Person B runs 200 m … and so on.