Monthly Archives: april 2018

Lördag 180428

EGO CrossFit – WOD

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WOD Team

180428 (AMRAP – Rounds and Reps)

2&2, alternating each movement, AMRAP x 30 min:
20 Wallballs
20 Kettlebell swings
15 Push-Ups
15 Sit-Ups
50 Double-unders (Scale: 75 Single-Unders)

Fredag 180427

EGO CrossFit – WOD

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Metcon

180427 (AMRAP – Rounds)

In teams of 3
AMRAP x 24 min:
1-2-3-4-5-6-7-8-9-10 and so on…
Thrusters with Dumbbells
Sit-Ups
Push-ups

*1 jobbar åt gången 2 vilar

Torsdag 180426

EGO CrossFit – WOD

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Weightlifting

A: Power Snatch (5 set x 3 reps)

B: Hang Squat Clean (5 set x 2 reps)

Metcon

C: 180426 (AMRAP – Rounds)

AMRAP x 8 min:
1-2-3-4-5-6-7-8-9-10 and so on…
Goblet Squats
Kettlebell Swings
Burpees over kettlebell

Tisdag 180424

EGO CrossFit – WOD

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Weightlifting

A: Clean and Jerk (5 set x 1 rep)

B: Clean Pull (3 set x 3 reps)

C: Front Squat (5 set x 3 reps)

Metcon

D: 180424 (AMRAP – Reps)

Tabata:
1. Pull-Ups
2. Sit-Ups
3. Push-Ups
4. Air-Squats

Måndag 180423

EGO CrossFit – WOD

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Weightlifting

A: Good Mornings (4 set x 6-8 reps @22X1)

B: Metcon (Weight)

EMOM x 12 min:
1: 6-8 Z-Press with dumbbells or kettlebells
2: 2-8 strict supinated Pull-Ups
3: 10-15 V-Ups

Metcon

C: 180423 (Time)

4 rounds of:
10 alt Kettlebell snatches
10 Burpees
10 alt Kettlebell Clean & Jerk
8 Burpees
10 Kettlebell swings
6 Burpees

WOD Team

180423 Team (Time)

2&2, alternating each movement, complete 20 rounds for time of:
6/6 Kettlebell Push Press
30 Air Squats
6 Burpee Box Jump-Overs

P1 does push presses, P2 performs 30 Air Squats, P1 performs 6 Burpee Box Jump-Over, P2 does push presses etc.

Lördag 180421

EGO CrossFit – WOD

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WOD Team

141129 (AMRAP – Reps)

2&2:
Station 1 – AMRAP Wall Ball Shots 9/6 kg & Wall Sits
Station 2 – AMRAP Push press 30/20 kg & Bar Hold
Station 3 – AMRAP Pull-ups & OH Plate Hold 20/10 kg
Station 4 – AMRAP KBS 24/16 kg & KB Goblet Squat Hold
Station 5 – AMRAP Situps & Plank Hold

4 min per station. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.

Fredag 180420

EGO CrossFit – WOD

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Metcon

180420 (AMRAP – Rounds)

In teams of 3
AMRAP x 20 min:
P1: AMCAL Assault bike – se regler nedan
P2 och P3 turas om att göra:
8 Thrusters with Kettlebell
6 Kettlebell swings
4 Goblet Squats

* 1 person i laget måste alltid cykla och man får inte byta personen förrän minst två varv är gjort av KB-komplexet

*Score= antal hela varv av kettlebellkomplexet plus antal cal på AB.

Torsdag 180419

EGO CrossFit – WOD

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Weightlifting

A: Power Snatch (5 set x 3 reps)

B: Powerclean + Push Jerk (5 set x 3+1 reps)

C: Front Squat (5 set x 3 reps)

Metcon

D: 160419 (Time)

6 rounds of:
2 Strict Pull-Ups
4 Burpees
6 Wallballs
8 Medball Sit-Ups
Rest 60 sec

Tisdag 180417

EGO CrossFit – WOD

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Weightlifting

A: Squat Snatch (5 sets x 3 reps)

B: Snatch Pull (4 sets x 3 reps)

C: Overhead Squat (5 sets x 3 reps)

Metcon

C: 180417 (AMRAP – Rounds and Reps)

AMRAP x 10 min:
10 Kettlebell Hang Clean (5+5)
10 Kettlebell swings
20 Mountainclimbers

Rest 2 min

AMRAP x 10 min:
5 Toes To Bar
10 Burpees
30 Double-Unders

Måndag 180416

EGO CrossFit – WOD

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Weightlifting

A: Good Mornings (4 sets x 6-8 reps @21X1)

B: Metcon (Weight)

EMOM x 12 min:
1: 6-8 Arnold presses with dumbbells
2: 2-8 strict Pull-Ups
3: 8-12 Marching Plank

Metcon

C: 180416 (Time)

For time:
14-12-10-8-6-4-2 reps of:
One-Hand-Thrusters with Kettlebell/Dumbbell (7+7, 6+6, 5+5 osv.)
Sit-Ups

WOD Team

180416 Team (AMRAP – Rounds and Reps)

2&2
1. AMRAP x 6 min:
6 Burpees
6 Kettlebell swings
(Rest 3 min)

2. AMRAP x 6 min:
Max cal Assault bike
(Rest 3 min)

3. AMRAP x 6 min:
6 Wallballs
6 Box jumps
(Rest 3 min)

4. AMRAP x 6 min:
Max cal Row
(Rest 3 min)