Monthly Archives: maj 2018

Fredag 180601

EGO CrossFit – WOD

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Metcon

170602 (Time)

For time:
1600 Meter Run
21 Kettlebell Swings
21 Goblet Squats
800 Meter Run
15 Kettlebell Swings
15 Goblet Squats
400 Meter Run
9 Kettlebell Swings
9 Goblet Squats

Torsdag 180531

EGO CrossFit – WOD

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Weightlifting

A: Power Snatch + Hang Squat Snatch (Build to a heavy complex in max 10 sets.)

B: Metcon (Weight)

5 rounds not for time:
3 längder Farmers carry with 2 kettlebells
10-15 Ab Wheel
45 sec Forearm Plank
60 sec rest

Tisdag 180529

EGO CrossFit – WOD

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Weightlifting

A: Romanian Deadlift (3-4 sets x 6-8 reps @22X1, rest 45 sec)

Metcon

B: 180529 (AMRAP – Reps)

2 sets for max reps/calories of:

3 min of Assault Bike
Rest 60 sec

3 min of Single-Arm Kettlebell Clean & Jerk (switch arms every 10 reps)
Rest 60 sec

3 min of Rowing
Rest 60 sec

Måndag 180528

EGO CrossFit – WOD

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Weightlifting

A1: Barbell Row (4 sets x 6-8 reps @31X1, rest 45 sec)

A2: GHD Situps (4 sets x 10-12 reps, rest 45 sec)

B: Metcon (Weight)

Every minute, on the minute, for 9 minutes (3 sets of each):
1. 10 alt KB/DB snatches
2. 5-10 Push-Ups
3. 6-10 Strict Toes To Bar/Knees to arms

WOD Team

180528 Team (AMRAP – Rounds and Reps)

In teams of 2, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Kettlebell Swings
30 Wall Ball Shots
20 Box Jumps
10 Toes to Bar

Lördag 180526

EGO CrossFit – WOD

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WOD Team

Double-Loredo (Time)

2&2, 6 rounds for time:
48 Air Squats
48 Push-Ups
48 Walking lunges
400 m Run*

*Both athletes perform the run at the same time.

Fredag 180525

EGO CrossFit – WOD

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Weightlifting

A: Arnold Dumbbell Press (4 sets x 6- reps @30X1, rest 45 sec)

Metcon

B: 180525 (4 Rounds for time)

Every 5 minutes, for 20 minutes (4 sets) for times:
Run 400 m
5-8 Strict Pull-Ups
5-8 Strict Toes to Bar
8-12 Push-Ups

Torsdag 180524

EGO CrossFit – WOD

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Weightlifting

A: Power Snatch Work

4 Power Snatch EMOM x 5 minutes
1 minute rest
3 Power Snatch EMOM x 5 minutes
1 minute rest
2 Power Snatch EMOM x 5 minutes

Add weight when reps go down. Focus on moving well, not on weights.

Metcon

B: 180524 (Weight)

4-5 rounds not for time:
5 Burpees
10 Alternating Dumbbell snatches
15 sec hold in bottom of Gobletsquat position
60 sec rest

Tisdag 180522

EGO CrossFit – WOD

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Weightlifting

A: Romanian Deadlift (4 sets x 6-8 reps @21X1, rest 45 sec)

B1: Hammer Curls (3 sets x 8-10 reps @40X1, rest 45 sec)

B2: Dips (3 sets x 5-10 reps @20X1, rest 45 sec)

Dips/ Ringdips/bänkdips.

C: Metcon (Weight)

During 12 min for quality:
40 sec Forearm Plank
6 Renegade Rows
40 Double-Unders

Måndag 180521

EGO CrossFit – WOD

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Weightlifting

A1: Bent over Kettlebell Row (3 sets x 6-8 reps @21X1, rest 45 sec)

2 kettlebells.

A2: GHD Situps (3 sets x 10-12 reps, rest 45 sec)

B: Metcon (Weight)

4 rounds not for time (try to go unbroken on each round)
7 Front Squats
6 Front Racked alt. forward Lunges
5 Cleans
4 Shoulder to overhead

Everything with 2 kettlebells. Rest as needed between rounds.

WOD Team

Team-Eva (Time)

10 rounds for time:
800m run
30 Kettlebell swings 24/16kg
30 Pull-ups

Lördag 180519

EGO CrossFit – WOD

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WOD Team

160604 (AMRAP – Rounds and Reps)

2&2:
AMRAP x 30 min:
400 m Run
30 KBS (heavy)
20 Box Jump-Overs

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Box Jump-Overs and Partner B will run 400 meters – and so on for 30 minutes.