Daily Archives: 9 november, 2016

Torsdag 161110

EGO CrossFit – WOD

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Weightlifting

Walking lunges with dumbbells (3 sets x 20 steps)

Or kettlebells
Every 2 min, for 6 min (3 sets): Dumbbell Walking Lunge x 20 steps @10X0
Go heavy the final steps should not be performed without struggle.

Metcon

161110 (Time)

For time:
30 Sumo deadlift high pull
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings (heavy)
30 Sit-Ups
30 Push Press

Weightlifting Green

Walking lunges with dumbbells (3 sets x 20 reps)

Or kettlebells
Every 2 minutes, for 6 min (3 sets): Dumbbell Walking Lunge x 20 steps @10X0

Go heavy the final steps should not be performed without struggle.

Metcon Green

161110 Green (Time)

3 Rounds for time:
10 Sumo deadlift high pull
10 Burpees
10 Wall Ball Shots
10 Kettlebell Swings
10 Sit-Ups
10 Push Press