Torsdag 151217

EGO CrossFit – WOD

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Julkalender

Lucka 17, 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

Squat Snatch (Take 15-20 min to build to today’s 1RM)

Metcon

151217 (AMRAP – Reps)

EMOM x 21 min:
Min 1, 4, 7, 10, 13, 16, 19:
30 sec of Row (for meters)

Min 2, 5, 8, 11, 14, 17, 20:
Power Snatch or Snatch x 3 reps

Min 3, 6, 9, 12, 15, 18, 21:
30 sec of max reps TTB


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