Daily Archives: 9 april, 2017

Måndag 170410

EGO CrossFit – WOD

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Weightlifting

Deadlift (5 sets x 8-6-4-2-2)

*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 2 minutes between sets.

Metcon

170410 (Time)

5 rounds for time of:
24 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
12 Box Jumps

Team WOD

141129 (AMRAP – Reps)

2&2:
Station 1 – AMRAP Wall Ball Shots 9/6 kg & Wall Sits

Station 2 – AMRAP Push press 30/20 kg & Bar Hold

Station 3 – AMRAP Pull-ups & OH Plate Hold 20/10 kg

Station 4 – AMRAP KBS 24/16 kg & KB Goblet Squat Hold

Station 5 – AMRAP Situps & Plank Hold

4 min per station. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.