EGO CrossFit – WOD

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Strength

A. Back squats, 5 sets x 10 reps, rest 90 sec

B. Barbell rows, 5 sets x 10 reps, rest 90 sec

C1. One arm dumbbell row, 3 sets x 8 reps/arm

C2. Seated Biceps curls w. dumbbells, 3 sets x 8 reps

C3. Bent Over Dumbbell Reverse Flyes, 3 sets x 8 reps

D1. Goblet squats, 3 sets x 8 reps

D2. Toes to bar/knees to elbows (strict), 3 sets x 8 reps

D3. Ring row, 3 sets x 8 reps

EGO CrossFit – WOD

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Strength

A. Deadlifts, 5 sets x 10 reps, rest 90 sec

B. Shoulder press, 5 sets x 10 reps, rest 90 sec

C1. Supinated grip Pull-ups/Ring row, 3 sets x 8 reps

C2. Good mornings, 3 sets x 8 reps

C3. Farmers walk with 2 kettlebells, 3 sets x 30 m

D1. Dumbbell side raises, 3 sets x 8 reps

D2. Arnold press, 3 sets x 8 reps

D3. Seated Biceps curls w. dumbbells, 3 sets x 8 reps

Onsdag 190717

EGO CrossFit – WOD

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Metcon

190717 (AMRAP – Rounds and Reps)

In 15 min, complete the following:

Run 800 m

immediately followed by AMRAP:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Rest 5 min

In 15 minutes, complete the following:

Run 800 m

immediately followed by AMRAP:

10 Dumbbell Thrusters

20 V-Ups

Tisdag 190716

EGO CrossFit – WOD

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Strength

WOD

A. Back squats, 5 sets x 10 reps, rest 90 sec

B. Bench press, 5 sets x 10 reps, rest 90 sec

C1. Hip thrusts with barbell, 3 sets x 8 reps

C2. Bulgarian split squats, 3 sets x 8 reps/leg

C3. Farmers walk with 2 kettlebells in front rack, 3 sets x 30 m

D1. Dumbbell press on bench, 3 sets x 8 reps

D2. Barbell row, 3 sets x 8 reps

D3. Biceps curls w. Barbell, 3 sets x 8 reps

EGO CrossFit – WOD

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Strength

WOD

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 190712

EGO CrossFit – WOD

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Weightlifting

A1: Bulgarian split squats (3 sets x 4-5 reps/leg @31X1, rest 45 sec)

A2: Turkish Get Up (3 sets x 2 reps/side, rest 45 sec)

Metcon

B: 190712 (Time)

21-15-9 reps of:

Wall ball shots

Tuck-ups

400 m Run after each round

EGO CrossFit – WOD

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Strength

WOD

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

Onsdag 190710

EGO CrossFit – WOD

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Weightlifting

A1: Shoulder Press (5 sets x 5 reps, rest 45 sec)

A2: Bent over Kettlebell Row (5 sets x 8 reps, rest 60 sec)

2 kettlebells.

Metcon

B: 190710 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

6 Strict Toes to Bar or Hanging Leg Raises

9 Burpees

12 Alternating Single-Arm Dumbbell snatches