Daily Archives: 22 maj, 2017

Tisdag 170523

EGO CrossFit – WOD

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Weightlifting

Shoulder Press (4 sets x 6-8 reps)

Every 2 minutes, for 8 minutes (4 sets):
Shoulder Press x 6-8 reps @ 20X1

Metcon

170523 (AMRAP – Reps)

3 sets for max reps:
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

Metcon Green

170523 Green (AMRAP – Reps)

3 sets for max reps:
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Push-Ups
Rest 30 seconds
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Ring rows
Rest 30 seconds
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Knees to elbows
Rest 30 seconds