Daily Archives: 3 oktober, 2019

Fredag 191004

EGO CrossFit – WOD

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Warm-up

1. Mobility

2. Barbell WU:

2 rounds of:

3 hang clean high pulls

3 hang muscle cleans

3 strict presses

2 rounds of:

3 front squats

3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)

3 hang squat cleans

Weightlifting

A: Clean High Pull (4 sets x 3 reps)

3 reps on the 30 sec x 4 sets

B: Hang Squat Clean (4 sets x 3 reps)

3 reps on the 45 sec x 4 sets

Metcon

C: 191004 (Time)

15-12-9 reps of:

Hang squat cleans

20 Air squats & 30 Mountain-climbers after each round

Strength

D1: Barbell Drag Curls (3 sets x 8-12 reps)

D2: Turkish Situp (3 sets x 6-8 reps/arm)