Monthly Archives: december 2016

Fredag 161230

EGO CrossFit – WOD

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Weightlifting

Overhead Squat (6 sets x 2-4 reps)

Every 2 min for 12 min

Metcon

161230 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
5 Snatches
10 Box Jump Overs

Torsdag 161229

EGO CrossFit – WOD

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Weightlifting

A1: Barbell Row (5 sets x 6-8 reps @21X0, rest 45 sec)

A2: Wallclimbs (5 sets x 2-4 reps, rest 90 sec)

Metcon

161229 (AMRAP – Reps)

Against a 2-minute running clock, complete as many reps as possible of:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of 5 sets.

Onsdag 161228

EGO CrossFit – WOD

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Weightlifting

A1: Push Press (4 sets x 3-5 reps, rest 90 sec)

A2: Weighted Pull-ups (4 sets x 3-5 reps @2110, rest 90 sec)

Supinated grip

Metcon

161228 (Time)

For time:
10 Wall Ball Shots
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

Tisdag 161227

EGO CrossFit – WOD

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Weightlifting

Deadlift (Take 12-15 minutes and build to a heavy 3RM)

Metcon

161227 (Time)

In teams of 2, alternate rounds and complete 7 rounds each of:
5 Deadlifts*
5 Chest-to-Bar Pull-Ups
*Load with approximately 65-70% of today’s heavy triple from part A.

Fredag 161223

EGO CrossFit – WOD

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Weightlifting

3-Position Snatch (high hang, mid-thigh, floor) (Every 2 min for 16 min)

Metcon

161223 (AMRAP – Rounds and Reps)

In teams of 2, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
4 Deadlifts
4 Burpee Box Jump-Overs

Torsdag 161222

EGO CrossFit – WOD

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Weightlifting

A1: Kettlebell Shoulder Press (5 sets x 4-6 reps @2011, rest 60-90 sec)

A2: Farmer’s Carry (5 sets x 8 längder, rest 60-90 sec)

Metcon

161222 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses
Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (heavy)
15 Push-Ups

Onsdag 161221

EGO CrossFit – WOD

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Metcon

A: 161221 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches
12 Wall Ball Shots
Rest 4 minutes.

B: 161221 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Single-Arm Kettlebell Snatches
12 Box Jump-Overs
Rest 4 minutes.

C: 161221 (AMRAP – Reps)

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Burpees x Max Reps

Tisdag 161220

EGO CrossFit – WOD

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Weightlifting

A1: Turkish Get Up (4 sets x 2 reps/arm)

A2: Handstand (4 sets x 45-60 sec hold, rest 45 sec)

Metcon

151218 (Time)

4 RFT:
15 Shuttle runs
20 Wall Ball Shots
10 Pullups

Weightlifting Green

A1: Goblet Squat (4 sets x 10-12 reps, rest 60 sec)

A2: Single arm dumbbell row (4 sets x 8 reps/arm @21X0, rest 60 sec)

Metcon Green

151218 Green (Time)

5 Rounds for time of:
12 Shuttle runs
16 Wall Ball Shots
8 Pull-Ups

Måndag 161219

EGO CrossFit – WOD

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Weightlifting

Push Press (Take 20 min to build to today’s heavy Push Press)

Metcon

161219 (Time)

In teams of 2, with partners alternating complete rounds, complete 7 rounds each of:
3 Power Cleans (heavy)
6 Push Presses (heavy)
9 Push-Ups

Team WOD

151212 (Time)

2&2, alternating each movement, complete 20 RFT:
10 Thrusters
10 Burpees
30 DU:s

(Partner A performs 10 thrusters; Partner B performs 10 burpees; Partner A performs DU:s; Partner B performs 10 thrusters…)

Lördag 161217

EGO CrossFit – WOD

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Team WOD

151214 Team (Time)

2&2:
3 RFT:
100 Squats
50 KB SDHP 32/24kg
40 Pullups
30 Burpee box jump over 60/45cm
20 Wall climbs