EGO CrossFit – WOD

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Weightlifting

Metcon (Weight)

EMOM x 10
Odd: 4-5 Hang Power Clean
Even: 2-3 Clean

Metcon (Weight)

EMOM x 7
Snatch + 2 OH Squat

Metcon

140901 (Time)

10 HSPU
20 Power Snatch 40/30 kg
30 Box Jumps 60/40 cm
40 Situps
50 Mountainclimbers
40 Situps
30 Box Jumps 60/40 cm
20 Power Snatch 40/30 kg
10 HSPU

EGO CrossFit – WOD Green

Weightlifting Green

Clean (4-5 reps EMOM x 7)

Metcon Green

140901 Green (Time)

10 Pushups (strict)
20 Push press 40/30 kg
30 Box Jumps 60/40 cm
40 Situps
50 Mountainclimbers
40 Situps
30 Box jumps 60/40 cm
20 Push press 40/30 kg
10 Pushups (strict)