Daily Archives: 9 september, 2018

Måndag 180910

EGO CrossFit – WOD

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Weightlifting

A: Front Squat (3 sets x 5 reps, rest 45 sec)

B: Clean Pull (3 sets x 3 reps, rest 45 sec)

C: Power Clean (3 sets x 3 reps, rest 45 sec)

Metcon

D: Little Bear Complex

3 sets for max weight of ”Little Bear complex” x 5 reps:
Power Clean
Front Squat
Shoulder to overhead
Back Squat
Second Shoulder to overhead

WOD Team

170715 (AMRAP – Rounds and Reps)

In teams of 2, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Wall Ball Shots
30 Kettlebell Swings
20 Burpees
10 Pull-Ups

Partner A starts with 50 double-unders, Partner B then performs 40 wall ball shots, Partner A then performs 30 kettlebell swings, Partner B does 20 burpees, Partner A does 10 pull-ups, then Partner B does 50 double-unders and so on.