Onsdag 151216

EGO CrossFit – WOD

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Julkalender

Lucka 16, Pass 2:

FM
A1. Split squats 3 sets x 8 reps/sida @4210, rest 30 sec
A2. Dynamisk pikstretch 3 sets x 10 reps, rest 30 sec

EM
A1. Skulderbladspushups 3 sets x 10 reps @1113, rest 30 sec
A2. Skulderbladspullups 3 sets x 10 reps @1113, rest 30 sec
B. Brygga med upphöjda ben 3 sets x 30 sec, rest 60 sec

Weightlifting

Every 2 min, for 20 min (5 sets) of:

A1: Front Rack Lunge (5 sets x 8-10 reps each leg @20X1)

Front-Racked Alternating Reverse Lunges

A2: Handstand Push-ups (5 sets x 60 sec of Strict HSPU for max reps)

Metcon

151216 (Time)

4 RFT:
10 TTB
15 Box Jumps
20 Wall Ball Shots

EGO CrossFit – WOD Green

Weightlifting Green

Every 2 min, for 20 min (5 sets of each):

A1: Power Snatch (5 sets x 6-8 reps)

A2: Double-Unders (5 sets x 60 sec jumprope practice)

Metcon Green

151216 Green (Time)

5 RFT:
10 Situps
10 Box Jumps
15 Wall Ball Shots


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