Tisdag 180717

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (3 sets x 5 reps, rest 45 sec)

B: Barbell Row (3 sets x 5 reps, rest 45 sec)

C: Good Mornings (3 sets x 5 reps, rest 45 sec)

D: Dumbbell Bench Press (3 sets x 8 reps, rest 45 sec)

E: Pull-ups (3 sets x 5 reps, rest 45 sec)

Strict Pull-Ups or Ringrow.

EGO CrossFit – WOD

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Metcon

180716 (AMRAP – Rounds and Reps)

A. AMRAP x 15 min:
500 m Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 min, and when the running clock reaches 20:00…

B. AMRAP x 15 min:
20/15 Calories of Assault Bike
40 Push-Ups
20 Wall Ball Shots

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (3 sets x 5 reps, rest 45 sec)

B: Shoulder Press (3 sets x 5 reps, rest 45 sec)

C: Dips (3 sets x 8 reps, rest 45 sec)

D: Pull-ups (3 sets x 5 reps, rest 45 sec)

Strict Pull-Ups or Ringrow.

Metcon

E: 180714 (AMRAP – Rounds and Reps)

AMRAP x 6 min:
3 Push-Ups
6 One-hand-thrusters with kettlebell (3+3)
12 Sit-Ups

Fredag 180713

EGO CrossFit – WOD

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Weightlifting

A1: Turkish Get Up (3-4 sets x 3 reps/side, rest 45 sec)

A2: Death march (3-4 sets x 14-16 steps, rest 45 sec)

Metcon

B: 180713 (Time)

5 rounds of:
12 Kettlebell Swings
8 No-pushup-burpees
6 Goblet Squats
4 Push-Ups with clap

EGO CrossFit – WOD

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Weightlifting

A: Bench Press (3 sets x 5 reps, rest 45 sec)

B: Front Squat (3 sets x 5 reps, rest 45 sec)

C: Single arm dumbbell row (3 sets x 8/8 reps, rest 45 sec)

D: Romanian Deadlift (3 sets x 8 reps, rest 45 sec)

Metcon

E: 180712 (AMRAP – Rounds and Reps)

AMRAP x 12 min:
6 Alt. Kettlebell Clean & Jerk
20 Mountainclimbers
6 Alt. Kettlebell Snatch
10 Squat Jumps
6 Alt. Reverse Lunges with Kettlebell in front rack
2 Inchworms

Tisdag 180710

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (3 sets x 5 reps, rest 45 sec)

B: Barbell Row (3 sets x 5 reps, rest 45 sec)

C: Good Mornings (3 sets x 5 reps, rest 45 sec)

D: Dumbbell Bench Press (3 sets x 8 reps, rest 45 sec)

E: Pull-ups (3 sets x 5 reps, rest 45 sec)

Strict Pull-Ups or Ringrow.

Lördag 180707

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (3 sets x 5 reps, rest 45 sec)

B: Shoulder Press (3 sets x 5 reps, rest 45 sec)

C: Dips (3 sets x 8 reps, rest 45 sec)

D: Pull-ups (3 sets x 5 reps, rest 45 sec)

Strict Pull-Ups or Ringrow.

Metcon

E: 180707 (Time)

3 rounds for time:
400 m Run
21 Goblet squats
12 Pull-Ups