EGO CrossFit – WOD

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Metcon

130831 (AMRAP – Rounds and Reps)

AMRAP 15 min:
20 one arm swings (10/10) 24/16kg
10 goblet squats 24/16kg
10 one arm presses (5/5) 24/16kg
Run 200 m

EGO CrossFit – WOD

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Weightlifting

Deadlift

Metcon

130830 (Time)

800m run
4 rounds of:
10 deadlift 80/50kg
15 pullups

EGO CrossFit – WOD

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Metcon

Josh (Time)

21 overhead squats 45/30kg
42 pullups
15 overhead squats
30 pullups
9 overhead squats
18 pullups

EGO CrossFit – WOD

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Weightlifting

Thruster (Bygg upp 1RM under max 15 min)

Metcon

130828 (Time)

60 thrusters at 50% of your 1RM (barbell starts on the floor).

Each time you put down the barbell on the floor, do 12 toes to bar.

EGO CrossFit – WOD

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Weightlifting

Power Clean (1-1-1 reps x 4 sets)

Vila 5 sekunder mellan lyft och 90 sekunder mellan set.

Metcon

130827 (No Measure)

OTM i 20 min:
3 powerclean 60/40kg
5 burpees

Hej!

Vilken underbar värme! Känns som om det är i början av juli igen (iallafall dagtid, höstigt på kvällen)!

Inget speciellt i boxen denna vecka, vi laddar inför höstschemat som startar 2/9!

Nybörjarkursen går onsdagar 17:00-18:00 och lördagar 11:15-12:15!

Ha det gott!

Vi syns i boxen!

EGO CrossFit – WOD

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Metcon

Hope (AMRAP – Reps)

3 rounds:
AMRAP in 1 min of each of the following:
Burpees
Power snatch 35/25kg
Box jump 60/45 cm
Thruster 35/25kg
CTB pullups
Rest

EGO CrossFit – WOD

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Metcon

Daniel (Time)

50 pullups
400m run
21 thrusters 40/30kg
800run
21 thrusters
400m run
50 pullups

EGO CrossFit – WOD

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Metcon

Grace vs. Karen (Time)

3 RFT:
10 GTOH 60/45 kg
50 wallballs 9/6kg

EGO CrossFit – WOD

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Weightlifting

Deadlift (Ta 8 min för att bygga upp 3RM)

A1: Deadlift (15-10-5)

A2: Ring pushups

Metcon

130822 (AMRAP – Reps)

4 rounds AMRAP:
30 sec kettlebell swings 32/24kg
30 sec rest
30 sec double unders
30 sec rest