Daily Archives: 2 april, 2017

Måndag 170403

EGO CrossFit – WOD

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Weightlifting

Deadlift (5 sets x 8-6-4-3- reps)

*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
Rest 2 minutes between sets.

Metcon

170403 (Time)

For time:
30 Burpees Over the Barbell
15 Ground to Overhead
30 Burpees Over the Barbell

Team WOD

170403 Team (AMRAP – Reps)

2 & 2 for max reps with only one partner working every other minute:

EMOM x 12 min
Station 1:
Buy in: 10 Wall ball shots
AMRAP: Power Cleans
Rest 2 min

EMOM x 12 min
Station 2:
Buy in: 10 Kettlebell swings
AMRAP: Box jumps
Rest 2 min

EMOM x 12 min
Station 3:
Buy in: 10 Burpees
AMRAP: Ring rows