EGO CrossFit – WOD

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WOD Team

180723 (AMRAP – Rounds and Reps)

In teams of 3, AMRAP x 20 min:

100 Kettlebell swings

100 Ball slams

100 Sit-Ups

100 Burpees

*dela fritt inom laget

* 1 person måste hålla planka eller jägarvila för att reps ska räknas

Fredag 190816

EGO CrossFit – WOD

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Strength

A1: Kettlebell front racked walking lunge (3 sets x 20 reps (10/leg), rest 30 sec )

2 kettlebells.

A2: Strict Toes-To-Bar (3 sets x max reps, rest 45 sec)

Metcon

B: 190816 (Time)

5 rounds for time of:

200 Meter Run

8/arm Single-Arm Kettlebell Clean & Press

30 sec Elbow Plank Hold

EGO CrossFit – WOD

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Strength

A1. Kneeling one-arm dumbbell press, 4 sets x 8 reps/arm @40X1

A2. Supinated Pullups, 4 sets x 6 reps @40X1

A3. Incline Dumbbell press on bench, 4 sets x 8 reps @40X1

Rest 90 sec

B1. Dumbbell row, 4 sets x 8 reps/arm @40X1

B2. Scull crushers, 4 sets x 6 reps @40X1

B3. Hammer curls (seated) 4 sets x 8 reps @40X1

Rest 90 sec

C1. Dumbbell Flyes, 4 sets x 8 reps @40X1

C2. Barbell row (wide grip) 4 sets x 6 reps @40X1

C3. Biceps curls, 4 sets x 8 reps @40X1

Onsdag 190814

EGO CrossFit – WOD

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Weightlifting

A: 1 Power snatch + 1 Deep power snatch + 1 Squat Snatch (Every 90 sec x 6: 1 complex)

Metcon

B: 190814 (Time)

5 Rounds for time:

20 alt. Dumbbell Snatches

10 Lateral Burpees over dumbbell

Tisdag 190813

EGO CrossFit – WOD

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Strength

A1. Deadlifts, 4 sets x 6 reps @40X1

A2. Arnold press, 4 sets x 8 reps @40X1

A3. Band Pull-Apart, 4 sets x 8 reps @40X1

Rest 90 sec

B1. Shoulder press w. dumbbells, 4 sets x 6 reps @40X1

B2. Face pulls w. band, 4 sets x 8 reps @40X1

B3. Biceps curl w. barbell, 4 sets x 8 reps @40X1

Rest 90 sec

C. Farmers walk w. 1 kettlebell in front rack, 1 kettlebell in suitcase hold, 2 sets x 30 m/arm

D. Farmers walk w. 2 kettlebells in suitcase hold, 2 sets x 30 m

Fredag 190809

EGO CrossFit – WOD

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Weightlifting

A1: Kettlebell front racked walking lunge (4 sets x 16 reps (8/leg, rest 30 sec)

2 kettlebells.

A2: Strict pullups (Strict Pull-ups, 4 sets x max reps, rest 60 sec)

Metcon

B: 190809 (Time)

3 rounds for time of:

400 Meter Run

20 Goblet Squats

10+10 Hang KB Clean & Press

Torsdag 190808

EGO CrossFit – WOD

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Strength

A1. Squats with 2 kettlebells in front rack, 4 sets x 8 reps @40X1

A2. Back squats, 4 sets x 6 reps @40X1

A3. Hip thrusts, 4 sets x 8 reps @40X1

Rest 90 sec

B1. One-leg hip thrusts, 4 sets x 8 reps/leg @40X1

B2. Bulgarian split squats, 4 sets x 6 reps/leg @40X1

B3. Banded Glute kick backs 4 sets x 8 reps/leg @40X1

Rest 90 sec

C1. Back extensions (in GHD), 4 sets x 8 reps @40X1

C2. Dips, 4 sets x 6 reps @40X1

C3. Pushups, 4 sets x 8 reps @40X1