Daily Archives: 15 december, 2016

Fredag 161216

EGO CrossFit – WOD

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Weightlifting

A1: Deadlift (3 sets x 6-8 reps @2011, rest 90 sec)

A2: Dips (3 sets x 10-15 reps, rest 90 sec)

(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)

Metcon

161216 (Time)

3 rounds for time of:
200 Double-unders
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)

If you have a training partner, perform this as a team of 2, with one person trailing the other. As soon as partner A completes the Double-unders, Partner B jumps on, while partner A performs the Push-ups and swings.