Daily Archives: 23 april, 2017

Måndag 170424

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (6 sets x 5-5-3-2-2-1 reps)

Every 2 minutes, for 12 minutes (6 sets):
*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%

B: Back Squat (2 sets x 1 rep)

Then rest 2 minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105% of previously tested 1-RM

Metcon

170424 (AMRAP – Rounds and Reps)

AMRAP x 15 min:
30 Wall Ball Shots
30 Pull-Ups
30 Kettlebell Swings

Team WOD

170424 Team (AMRAP – Rounds and Reps)

2&2 AMRAP x 30 min:
30 Double-Unders/45 Single-Unders
15 Box Jumps
15 Wall Ball Shots

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will jump, Partner B will perform 15 Box Jumps, Partner A will perform 15 Wall Ball Shots, and Partner B will jump – and so on for 30 minutes.