Daily Archives: 21 juni, 2016

Onsdag 160622

EGO CrossFit – WOD

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Weightlifting

Hang Squat Snatch (6 sets x 2-3 reps)

Every 2 min, for 12 min (6 sets): Hang Squat Snatch x 2-3 reps
(pause in the receiving position for 1-2 seconds)

Focus on speed and perfect mechanics, and build in load over the course of the sets.

Metcon

160622 (Time)

3 RFT:
30 Overhead Walking Lunge Steps
15 Pullups
400 m Run

EGO CrossFit – WOD Green

Weightlifting Green

A1: Deadlift (5 sets x 5 reps, rest 60 sec)

A2: Dead hang/Active hang from bar (5 sets x 15-30, rest 60 sec )

Metcon Green

160622 Green (Time)

3 RFT:
30 Walking Lunge Steps
15 KBS
400 m Run