Fredag 180323

EGO CrossFit – WOD

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Strength

B1: Half Kneeling Bottom Up KB Press (4 sets x 6-8 reps per arm)

B2: Bulgarian split squats (4 sets x 6-8 reps per leg)

Metcon

C: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Strength

D1: Bicepscurl (3-5 sets x 8-12 reps)

D2: Side plank with rotations (3-5 sets x 10-20 reps per side)