Onsdag 160330

EGO CrossFit – WOD

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Weightlifting

Back Squat (Every 2 min, for 10 min: 5-5-3-2-2)

Every 2 min, for 10 min (5 sets):
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Metcon

160330 (AMRAP – Rounds and Reps)

2&2, alternate sets to complete as many rounds and reps as possible in 12 min of:
3 Push Press (heavy)
6 Box Jump Overs
9 KBS (heavy)

EGO CrossFit – WOD Green

Weightlifting Green

A1: Push Press (5 sets x 5 reps, rest 45 sec)

A2: Dead hang/Active hang from bar (5 sets x 15-30 sec, rest 90 sec)

Metcon Green

160330 (AMRAP – Rounds and Reps)

2&2, alternate sets to complete as many rounds and reps as possible in 12 min of:
3 Push Press (heavy)
6 Box Jump Overs
9 KBS (heavy)


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