Daily Archives: 6 oktober, 2015

Onsdag 151007

EGO CrossFit – WOD

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Prodis Burpee-utmaning 2015 (AMRAP – Reps)

AMRAP x 2 min:
Burpees

Weightlifting

151007 Barbell conditioning (Weight)

5-4-3-2-1:
Front Squat
Push Jerk

Rest 2 min

5-4-3-2-1:
Front Squat
Push Jerk

(Use the same weight for all reps)

Metcon

151007 (AMRAP – Rounds and Reps)

AMRAP x 5 min:
5 Burpees
5 Pullups
(CTB for advanced athletes)

Rest exactly 5 min, and then . . .

AMRAP x 5 min:
6 Ring Dips
9 Box Jump Overs

EGO CrossFit – WOD Green

Weightlifting Green

A1: Shoulder Press (3-5 sets x 8-12 reps, rest 90 sec )

A2: Ring Rows (3-5 sets x 6-8 reps strict, rest 90 sec)

Metcon Green

151007 Green (AMRAP – Rounds and Reps)

AMRAP x 5 min:
5 Burpees
5 Ring rows/Pullups

Rest exactly 5 min, and then . . .

AMRAP x 5 min:
6 Pushups
9 Box Jump Overs

151007 Green (AMRAP – Rounds and Reps)

AMRAP x 5 min:

5 Burpees

5 Ring row/Pullups

Rest exactly 5 min, and then . . .

AMRAP x 5 min:

6 Pushups

9 Box Jump Overs