Torsdag 151210

EGO CrossFit – WOD

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Julkalender

Lucka 10, Pass 3:

FM
A1. Tigerandning 3 sets x 6 reps/sida @61X0
A2. Axelöppnare – dynamisk 3 sets x 10 reps
B. Bryggång mot vägg 3 sets x 3-5 reps, rest 120 sec

EM
A1. Hänga passivt 4 sets x 30 sec
A2. Skidåkarn 4 sets x 10 reps/sida
B1. Dynamiska squathopp 3 sets x 60 sec, rest 30 sec
B2. Räkan 3 sets x 5 reps/ben @4010, rest 30 sec

Weightlifting

Power Clean (Take 15-20 min and build to today’s 1-RM Power Cle)

Metcon

151210 (AMRAP – Rounds and Reps)

AMRAP x 5 min:
20 DU:s
10 Air Squats

Rest 1 min

AMRAP x 5 min:
5 Clusters
10 Box Jumps

Rest 1 min

AMRAP x 5 min:
5 TTB
10 Pushups


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