Daily Archives: 10 maj, 2017

Torsdag 170511

EGO CrossFit – WOD

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Weightlifting

For the following 19 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading. Rest 60 sec between A & B.

A: High-Hang Snatch

Every 90 seconds, for 9 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch

B: Hang Snatch

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch

Metcon

141119 (Time)

10-8-6-4-2 C&J, 60/45 kg
2 rounds of “Cindy” after every set

Metcon Green

141119 Green (Time)

5 rounds for time:
6 Power clean & jerk
6 Pull-Ups
6 Push-Ups
12 Air Squats