Fredag 180525

EGO CrossFit – WOD

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Weightlifting

A: Arnold Dumbbell Press (4 sets x 6- reps @30X1, rest 45 sec)

Metcon

B: 180525 (4 Rounds for time)

Every 5 minutes, for 20 minutes (4 sets) for times:
Run 400 m
5-8 Strict Pull-Ups
5-8 Strict Toes to Bar
8-12 Push-Ups

EGO CrossFit – WOD

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Weightlifting

A: Power Snatch Work

4 Power Snatch EMOM x 5 minutes
1 minute rest
3 Power Snatch EMOM x 5 minutes
1 minute rest
2 Power Snatch EMOM x 5 minutes

Add weight when reps go down. Focus on moving well, not on weights.

Metcon

B: 180524 (Weight)

4-5 rounds not for time:
5 Burpees
10 Alternating Dumbbell snatches
15 sec hold in bottom of Gobletsquat position
60 sec rest

Tisdag 180522

EGO CrossFit – WOD

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Weightlifting

A: Romanian Deadlift (4 sets x 6-8 reps @21X1, rest 45 sec)

B1: Hammer Curls (3 sets x 8-10 reps @40X1, rest 45 sec)

B2: Dips (3 sets x 5-10 reps @20X1, rest 45 sec)

Dips/ Ringdips/bänkdips.

C: Metcon (Weight)

During 12 min for quality:
40 sec Forearm Plank
6 Renegade Rows
40 Double-Unders

EGO CrossFit – WOD

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Weightlifting

A1: Bent over Kettlebell Row (3 sets x 6-8 reps @21X1, rest 45 sec)

2 kettlebells.

A2: GHD Situps (3 sets x 10-12 reps, rest 45 sec)

B: Metcon (Weight)

4 rounds not for time (try to go unbroken on each round)
7 Front Squats
6 Front Racked alt. forward Lunges
5 Cleans
4 Shoulder to overhead

Everything with 2 kettlebells. Rest as needed between rounds.

WOD Team

Team-Eva (Time)

10 rounds for time:
800m run
30 Kettlebell swings 24/16kg
30 Pull-ups

EGO CrossFit – WOD

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WOD Team

160604 (AMRAP – Rounds and Reps)

2&2:
AMRAP x 30 min:
400 m Run
30 KBS (heavy)
20 Box Jump-Overs

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Box Jump-Overs and Partner B will run 400 meters – and so on for 30 minutes.

Fredag 180518

EGO CrossFit – WOD

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Metcon

180518 (AMRAP – Reps)

40 sec ON/20 sec OFF x 20 min:

(5 rounds)

1: Assault Bike

2: Wallballs

3: Row

4: Burpee Box Jump Overs

WOD Team

Metcon (No Measure)

Fredagsfys

Under 5 minuter:

150-200 meter Roddmaskin

12 Step-ups med vikt i famnen

Vila 2,5 min

Under 5 minuter:

8-10 kalorier Assault bike

5-10 Ringrodd

Vila 2,5 min

Under 5 minuter:

10 Wall balls

6 Shuttle runs

Åsså lite discoträning 🙂

3-5 varv av:

6-8 Bicepscurl med hantlar

10-15 Sit-ups

5-10 Armhävningar

Tisdag 180515

EGO CrossFit – WOD

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Weightlifting

A: Romanian Deadlift (3 sets x 6-8 reps @21X1, rest 45 sec)

Metcon

B: Metcon (No Measure)

Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 m of Rowing)
Minute 2 – 30 sec Plank on Elbows
Minute 3 – 8-12 Goblet Squats with kettlebell
Minute 4 – 5-10 Ring Dips

Måndag 180514

EGO CrossFit – WOD

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Weightlifting

A: Barbell Row (4 sets x 6-8 reps @31X1, rest 45 sec)

Metcon

B: 180514 (Time)

During 5 min for quality:
20 Double-Unders
10 Kettlebell Swings

Rest 60 seconds, and then…

During 5 min for quality:
5 Renegade Rows
10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then…

During 5 min for quality:
5 Strict Toes to Bar
10 Air Squats

WOD Team

Murph 2&2 (Time)

1 600 m run
100 pull-ups
200 pushups
300 squats
1 600 m run