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EGO CrossFit – WOD

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The Athlete Games 2014 WOD 3 (AMRAP – Reps)

AMRAP in 8 minutes of:
8 Deadlifts 100/70kg
16 Wall ball shots 9/6kg 3,05/2,74m (10/9ft)
16 Box jumps 61/51cm (24/20″)

SCALED 35-39 | SCALED 40-44 (AMRAP – Reps)

AMRAP in 8 minutes of:
8 Deadlifts 60/42.5kg
16 Wall ball shots 9/6kg 2,75/2,44m (9/8ft)
16 Box jumps 61/51cm (24/20″)

Weightlifting

Split Jerk (Every 2 minutes, for 20 minutes)

Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%


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