Daily Archives: 25 september, 2016

Måndag 160926

EGO CrossFit – WOD

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Weightlifting

Clean (5 sets x 3 reps)

Metcon

5-min Capacity Test (AMRAP – Rounds and Reps)

AMRAP x 5 min:
5 Squat Cleans
10 Burpees Over the Barbell

Metcon (Weight)

EMOM x 15 min:
Min 1: 10 Goblet Squats
Min 2: 10 Kettlebell Swings
Min 3: 10 Push-Ups

Team Wod (Time)

Teams of 3 must complete a total of 4 sets each as quickly as possible of:
Row 500 m

5 Hand-Release Push-Ups
10 Box Jumps
5 Hand-Release Push-Ups
10 Box Jumps
5 Hand-Release Push-Ups
10 Box Jumps

Run 400 m

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.