Fredag 191122

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (Minimum 5 sets)

Work up to a max set of 3-5 reps (in at least 5 total sets)

Metcon

B: 191122 (AMRAP – Rounds and Reps)

2&2, AMRAP x 7 min:

5 Box jump overs

5+5 One arm Kettlebell Row

15 Russian Kettlebell swings

Rest 2 min

2&2, AMRAP x 7 min:

5 Strict Pull-ups

10 Sit-Ups

15 Air Squats
2&2, gör varannan övning.

EGO CrossFit – WOD

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Weightlifting

A: Clean Pull (3 sets x 3 reps)

B: Clean and Jerk (5 sets x 3 reps )

Squat Clean/ Power Clean to Front Squat or Power Clean.

C: Front Squat (3 sets x 5 reps)

Metcon

D: 181106 (Weight)

In teams of 2, alternating full rounds, complete 6 rounds each of:

6 Power Cleans

9 Shoulder to Overhead

12 front rack alternating Reverse Lunges

Onsdag 191120

EGO CrossFit – WOD

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Metcon

191120 (AMRAP – Rounds and Reps)

A. AMRAP x 9 min:

Row for calories

As a start and every 90 sec: 5/5 Straight arm plank dumbbell drag side to side

2 min rest

B. AMRAP x 9 min:

Assault Bike for calories

As a start and every 90 sec: 20 alt. Cross body V-ups

2 min rest

C.

AMRAP x 9 min:

10 Wall ball shots

20 Russian twists w. med ball

6 Shuttle runs w. med ball

Tisdag 191119

EGO CrossFit – WOD

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Weightlifting

A: Snatch Pull (3 sets x 3 reps)

B: Snatch (5 sets x 3 reps)

Squat Snatch/ Power Snatch to Overhead Squat or Power Snatch.

C: Overhead Squat (3 sets x 5 reps)

Metcon

D: 181015 (Time)

2&2, partners alternate rounds to complete 5 each of:

5 Hang Squat Snatch

5 Lateral Burpee over barbell

EGO CrossFit – WOD

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Weightlifting

A: Back Squat

work up to a max set of 3-5 reps (in at least 5 total sets)

Metcon

B: 191118 (Time)

4 rounds for time:

50 Double-Unders

rest 15 sec

12 Toes to bar

rest 15 sec

10 Double KB front rack Walking Lunges

8 Double KB Front Squat

WOD Team

181105 Team (AMRAP – Rounds and Reps)

AMRAP x 24 min:

Teams of 2:

3 Wall Ball shots

3 Kettlebell Swings

3 Burpees

Next round is 6’s, then 9’s, etc…

Partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete 3 rounds of everything. Rounds increasing by 3 repetitions each time.

Fredag 191115

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (4-4-3-3-2 reps)

Metcon

B: 191115 (AMRAP – Reps)

3 rounds of

In 2 min:

8 Devils press

12 alt. reverse lunges w. 2 DB:s

AMRAP Jumping squats

Rest 60 sec

Strength

C1. Tricep kickbacks with dumbbell, 3 sets x 8-12 reps/arm

C2. Turkish Sit-ups, 3 sets x 3 reps per arm

EGO CrossFit – WOD

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Weightlifting

A: Shoulder Press (5 sets x 3 reps)

B: Barbell Row (4 sets x 8-12 reps)

Metcon

C: 191114 (AMRAP – Rounds and Reps)

AMRAP x 16 min:

30 Double-Unders

20 Air squats

8 Toes to bar

Onsdag 191113

EGO CrossFit – WOD

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Metcon

191113 (AMRAP – Rounds and Reps)

2&2:

A.

AMRAP x 12 min:

P1: Row for cals

P2: 1 round of:

5 Strict Pull-ups

10 Push-ups

15 Air squats

Rest 2 min

B.

AMRAP x 12 min:

P1: Assault bike for cals

P2: 1 round of:

10 Kettlebell Deadlift

8 Kettlebell Hang power clean

6 Kettlebell Front squat

4 Kettlebell Push press

2 Kettlebell Thrusters

Tisdag 191112

EGO CrossFit – WOD

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Weightlifting

A: Floor Press (5 sets x 3-6 reps)

With barbell.

Metcon

B: 191112 (Time)

2 rounds for time of:

30 alt. Dumbbell Snatch

25 Sit-ups

15 Dumbbell Goblet Squats

(time cap 9 min)