Daily Archives: 25 november, 2014

Onsdag 141126

EGO CrossFit – WOD

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Weightlifting

A1: Deadlift (3 x 3-6 reps, rest 60 sec)

A2: Single arm dumbbell row (3 x 6-8 reps, rest 4 min)

Metcon

141126 (AMRAP – Reps)

2&2, 3 rounds of:
60 sec: AMRAP KBS 24/16kg
(Rest 60 sec)
60 sec: AMRAP Pushups
(Rest 60 sec)
60 sec: AMRAP Box Jump Overs 60/40cm
(Rest 60 sec)
60 sec: AMRAP Burpees
(Rest 60 sec)
60 sec: AMRAP Situps
(Rest 60 sec)

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds.

EGO CrossFit – WOD Green

Weightlifting Green

Front Squat (5 x 5 @4020)

Metcon Green

141126 (AMRAP – Reps)

2&2, 3 rounds of:
60 sec: AMRAP KBS 24/16kg
(Rest 60 sec)
60 sec: AMRAP Pushups
(Rest 60 sec)
60 sec: AMRAP Box Jump Overs 60/40cm
(Rest 60 sec)
60 sec: AMRAP Burpees
(Rest 60 sec)
60 sec: AMRAP Situps
(Rest 60 sec

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds.