Måndag 170109

EGO CrossFit – WOD

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Power Clean (5 sets x 1.1 reps, rest 10 sec between singles)

Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the 5 sets)


170109 (Time)

In teams of 2, alternate sets to complete 6 each of:
3 Hang Power Cleans
2 Alternating Reverse Front Lunges
1 Shoulder to Overhead

Choose the heaviest load you can successfully complete without dropping the barbell.

Team WOD

150207 (AMRAP – Rounds and Reps)

2&2 AMRAP 30 min:
10 Sit-Ups (A)
10 Kettlebell Swings 24/16 kg (B)
10 Jumping Squats (A)
10 Burpees (B)
6 Shuttle runs (A)

After the run, person B will start with the situps. (Only one person working at a time.)