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Components
160412
Deadlift
Dead hang/Active hang ...
160413 Green
Settings
Location
(All)
EGO CrossFit
Program
Team WOD
WOD
WOD Green
Date
Workout
Onsdag 160413 - EGO CrossFit
Class
(All)
06:30
WOD Green
18:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Onsdag 160413
Gymnastics
Every 2 min, for 18 min:
Min 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 sec (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Min 3-4, 9-10 & 15-16: Handstand Walk x 10 m (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Min 5-6, 11-12 & 17-18:
L-Sit Hold x 45 sec accumulated time
Metcon
160412 (Time)
3 RFT:
15 Deadlifts (heavy)
30 Wall Ball Shots
60 DU:s
Weightlifting
A1: Deadlift (5 sets x 5 reps, rest 60 sec)
Deadlift
A2: Dead hang/Active hang from bar (5 sets x 15-30, rest 60 sec)
Metcon Green
160413 Green (Time)
6 RFT:
5 Deadlifts
10 Wall Ball Shots
20 SU:s
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, 2016, April 13
Male Clients
Female Clients
1
Camilla
Wallin
06:30
13:53
50kg dl
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