Daily Archives: 15 februari, 2017

Torsdag 170216

EGO CrossFit – WOD

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Metcon

CFG Open 15.2 (AMRAP – Reps)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats 43/29 kg
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats 43/29 kg
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats 43/29 kg
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

CFG Open 15.2 Scaled (AMRAP – Reps)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats 29/20 kg
6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats 29/20 kg
8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats 29/20 kg
10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Metcon Green

170216 Green (AMRAP – Rounds and Reps)

AMRAP x 12 min:
8 Overhead Squat
8 Burpees over bar