Onsdag 160601

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (5 sets x 6-4-2-2-1 reps)

Every 2 min, for 10 min (5 sets):
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

B: Back Squat (2 sets x 1 rep)

Every 3 min, for 6 min (2 sets): x 1 rep @ 101+%

Metcon

160601 (Time)

Every 4 min, for 20 min (5 sets):
25 Wall Ball Shots
50 DU:s

(Note times for each set, and add them for total working time)

EGO CrossFit – WOD Green

Weightlifting Green

Back Squat (8 sets x 8-8-6-6-4-4-2-2)

Every 2 min, for 16 min (8 sets):
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
*Set 7 – 2 reps
*Set 8 – 2 reps

Build in load every set…but make each set challenging.

Metcon Green

160601 Green (Time)

Every 4 min, for 20 min (5 sets):
20 Wall Ball Shots
20 Box Jump-Overs or Step-Overs

(Note times for each set, and add them for total working time)


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