Monthly Archives: juli 2018

Tisdag 180731

EGO CrossFit – WOD

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Weightlifting

A: Romanian Deadlift (4 sets x 6-8 reps @31X1, rest 45 sec)

Metcon

B: 180731 (Time)

15-10-5 reps for time:
Dumbbell Thrusters
Air Squats
Burpees

Måndag 180730

EGO CrossFit – WOD

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WOD Team

180122 (AMRAP – Rounds and Reps)

2&2, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

5 Push-Ups

15 Air Squats

20 Double-Unders/30 Single-Unders

Lördag 180728

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (3 sets x 5 reps, rest 45 sec)

B: Shoulder Press (3 sets x 5 reps, rest 45 sec)

C: Dips (3 sets x 8 reps, rest 45 sec)

D: Pull-ups (3 sets x 5 reps, rest 45 sec)

Strict Pull-Ups or Ringrow.

Metcon

E: 180728 (AMRAP – Rounds and Reps)

AMRAP x 6 min:
6 Dumbbell Thrusters
12 V-Ups
12 Kettlebell Swings

Fredag 180727

EGO CrossFit – WOD

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Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Torsdag 180726

EGO CrossFit – WOD

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Weightlifting

A: Bench Press (3 sets x 5 reps, rest 45 sec)

B: Front Squat (3 sets x 5 reps, rest 45 sec)

C: Single arm dumbbell row (3 sets x 8/8 reps, rest 45 sec)

D: Romanian Deadlift (3 sets x 8 reps, rest 45 sec)

Metcon

E: 180726 (Time)

3 rounds for time:
5 Dumbbell Box Step-Overs
10 Strict Pull-Ups
30 Double-Unders

Tisdag 180724

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (3 sets x 5 reps, rest 45 sec)

B: Barbell Row (3 sets x 5 reps, rest 45 sec)

C: Good Mornings (3 sets x 5 reps, rest 45 sec)

D: Dumbbell Bench Press (3 sets x 8 reps, rest 45 sec)

E: Pull-ups (3 sets x 5 reps, rest 45 sec)

Strict Pull-Ups or Ringrow.

Måndag 180723

EGO CrossFit – WOD

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WOD Team

180723 (AMRAP – Rounds and Reps)

In teams of 3, AMRAP x 20 min:
100 Kettlebell swings
100 Ball slams
100 Sit-Ups
100 Burpees

*dela fritt inom laget
* 1 person måste hålla planka eller jägarvila för att reps ska räknas

Lördag 180721

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (3 sets x 5 reps, rest 45 sec)

B: Shoulder Press (3 sets x 5 reps, rest 45 sec)

C: Dips (3 sets x 8 reps, rest 45 sec)

D: Pull-ups (3 sets x 5 reps, rest 45 sec)

Strict Pull-Ups or Ringrow.

Metcon

E: 180721 (AMRAP – Rounds and Reps)

AMRAP x 8 min:
16 alt. Dumbbell Snatch
16 Wall Ball Shots
16 Double-unders