EGO CrossFit – WOD
Weightlifting
A. Hang Power Snatch (3 reps EMOM x 12)
B. Bulgarian split squats (@4020, 3 sets x 8-12 reps/leg, rest 2-3min)
Metcon
140917-1 (AMRAP – Rounds and Reps)
AMRAP x 15:
5 HSPU
10 sec Handstand hold
10 TTB
10 Pistols (5/5)
Rest 3 min between 1 & 2!
140917-2 (AMRAP – Rounds and Reps)
AMRAP 10:
5 CTB Pull-ups
10 sec L-Hang
20 DU:s
EGO CrossFit – WOD Green
Weightlifting Green
Shoulder Press (5 x 5 @4020 tempo)
Metcon Green
140917 Green (Time)
For time:
400 m run
50 Wall balls 9/6kg
40 Box Jumps 60/40 cm
30 Burpees
20 Push presses