Måndag 150803

EGO CrossFit – WOD

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Weightlifting

Teknik: Snatch & Clean

The Loch Ness (AMRAP – Rounds and Reps)

2&2 AMRAP x 10 min:
5 Snatches 40/30 kg
10 Wall Ball shots 9/6 kg

One athlete completes a full round, while the other rests.

WOD Of Death (AMRAP – Reps)

2&2 for reps:
Station 1 – Wall Ball shots & Wall Sits (90 degrees against wall)
Station 2 – GTOH & Bar Hold (hold in top-position of a deadlift)
Station 3 – Pullups & OH Plate Hold (hold plate on straight arms)
Station 4 – KBS & KB Hold (KB in rackposition)
Station 5 – Situps & Plank Hold

3 min per station. Switch when one is tired or the other partner breaks the hold. Count total reps.

Rotation/rest 30 sec


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