Daily Archives: 15 april, 2018

Måndag 180416

EGO CrossFit – WOD

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Weightlifting

A: Good Mornings (4 sets x 6-8 reps @21X1)

B: Metcon (Weight)

EMOM x 12 min:
1: 6-8 Arnold presses with dumbbells
2: 2-8 strict Pull-Ups
3: 8-12 Marching Plank

Metcon

C: 180416 (Time)

For time:
14-12-10-8-6-4-2 reps of:
One-Hand-Thrusters with Kettlebell/Dumbbell (7+7, 6+6, 5+5 osv.)
Sit-Ups

WOD Team

180416 Team (AMRAP – Rounds and Reps)

2&2
1. AMRAP x 6 min:
6 Burpees
6 Kettlebell swings
(Rest 3 min)

2. AMRAP x 6 min:
Max cal Assault bike
(Rest 3 min)

3. AMRAP x 6 min:
6 Wallballs
6 Box jumps
(Rest 3 min)

4. AMRAP x 6 min:
Max cal Row
(Rest 3 min)