Daily Archives: 17 april, 2017

Tisdag 170418

EGO CrossFit – WOD

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Weightlifting

Back Squat (8 sets x 5-5-3-2-2-1-2-1 reps)

Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

Metcon

170418 (Time)

3 rounds for time of:
100 Double-Unders
10 Hang Squat Cleans
10 Alternating Front-Racked Reverse Lunges

Metcon Green

170418 (Time)

4 rounds for time of:
6 Hang Cleans
6 Alternating Front-Racked Reverse Lunges