Daily Archives: 23 maj, 2017

Onsdag 170524

EGO CrossFit – WOD

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Weightlifting

A: Back Squat

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

B: Back Squat (1 set x max reps)

followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Metcon

160504 (5 Rounds for time)

Every 3 min, for 15 min (5 sets) for times:
Run 200 m
8 Front Squats
12 TTB