Onsdag 190116

EGO CrossFit – WOD

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Metcon

190116 (AMRAP – Rounds and Reps)

A. 2&2, AMRAP x 11 min:

10 Kettlebell Push Press (5+5)

10 Goblet squats

10 Burpees over kettlebell

Rest 3 min

B. 2&2, AMRAP x 11 min:

10/8 cal Assault bike

6 Devils press

8 Toes to bar

Tisdag 190115

EGO CrossFit – WOD

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Skills

A: Double-Unders

15 min practice.

Weightlifting

B: 1 Hang Power Clean + 4 Front Squats (4-5 sets x 1 complex)

Metcon

C: 190115 (AMRAP – Rounds)

In teams of 3, AMRAP x 20 min:

8 Toes-to-bars

10 Dumbbell Hang Clean & Jerks

14 cal Row
(3 stationer, 1 person på varje station, rotera när alla är klara)

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (5 sets x 2.2 reps (rest 15 sec) @31X1, rest 90 sec)

Metcon

B: 190114 (Time)

5 rounds for time:

24 Kettlebell Swings

12 Box Jumps

12 Situps

WOD Team

160116 (Time)

2&2, with only one teammate working at a time, complete the following as quickly as possible:

5 Rounds:

50 Box Jumps

40 Wall Ball Shots

30 KBS

20 Burpees

Fredag 190111

EGO CrossFit – WOD

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Gymnastics

A: Strict straight leg raises (3 sets x 8-10 reps)

B: Toes-To-Bar (Every 30 sec for 5 min: 2-5 reps )

Metcon

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

EGO CrossFit – WOD

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Weightlifting

A: Snatch Pull (3-4 sets x 3 reps)

B: Power Snatch (6-7 sets x 3 reps)

C: Overhead Squat (@30X1, 4-5 sets x 4-5 reps )

Metcon

D: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

Onsdag 190109

EGO CrossFit – WOD

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Metcon

190109 (AMRAP – Rounds and Reps)

A. AMRAP x 10 min:

2 Wall climbs

10 alt. Dumbbell snatch

10 Shuttle runs

Rest 3 min

B. AMRAP x 10 min:

2 Turkish Getup (one per side)

10 Situps

10 Burpees

Tisdag 190108

EGO CrossFit – WOD

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Skills

A: Double-Unders

15 min practice.

Weightlifting

B: 2 Hang Power Clean + 5 Front Squat (3-4 set x 1 complex)

Metcon

C: 190108 (Time)

5 Rounds for time:

10 Squat Cleans

10 Box jumps

Måndag 190107

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (3-3-3-2-2 @32X1, rest 90 sec)

Metcon

B: 190107 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

5 Left-Arm Dumbbell Push Presses

5 Right-Arm Dumbbell Push Presses

10 Burpees over Dumbbell

15 Dumbbell Goblet Squats

20 V-Ups/Sit-Ups

WOD Team

150124 (AMRAP – Reps)

In teams of 4:

3 rounds for max reps:

60 sec: Row (Calories)

60 sec: Pushups

60 sec: Box Jump Overs

60 sec: Situps

60 sec: Wall Ball Shots 9/6kg

(Rest 60 sec between sets)