Daily Archives: 5 mars, 2017

Måndag 170306

EGO CrossFit – WOD

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Weightlifting

Walking lunges with dumbbells (4 sets x 20 steps @1010, rest 60 sec)

Or kettlebells (use the heaviest KB/DBs you can handle while following the tempo prescription)

Metcon

170306 (Time)

For time:
200 Double-Unders
30 Front Squats (Heavy)
30 Box Jumps (High)
200 Double-Unders
Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.

Team WOD

140426 (3 Rounds for reps)

TeamWOD 2&2
3 Rounds of:
3 min at each station
Station 1: Burpees
Station 2: KBS 24/16 kg
Station 3: Row (calories)
Station 4: Box jumps 60/40 cm

Rest 30 sec between stations