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