Monthly Archives: oktober 2018

Torsdag 181101

EGO CrossFit – WOD

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Weightlifting

A: Front Squat (5 sets x 5 reps)

B: Clean High Pull (5 sets x 3 reps)

C: Squat Clean (5 sets x 3 reps)

D: Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Onsdag 181031

EGO CrossFit – WOD

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Strength

A1: Single arm overhead walking lunge (3-5 sets x 16 steps (switch ams half way))

A2: Ring Body Saw (3-5 sets x 8-10 reps @2020)

B: Metcon (No Measure)

4 sets:

15 Goblet squats

60 sec Elbow plank

10 Dumbbell curl and press

Rest 60-90 sec

Tisdag 181030

EGO CrossFit – WOD

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Skills

A: Double-Unders (15 min practice.)

Weightlifting

B: Deadlift (5 sets x 5 reps)

Metcon

C: Death by Cindy (AMRAP – Rounds)

As many rounds as possible until you fail to complete the round in a minute.

– 1st minute: 1 pullup, 2 pushups, 3 squats

– 2nd minute: 2 pullups, 4 pushups, 6 squats

– 3rd minute: 3 pullups, 6 pushups, 9 squats
*Scaling option

AMRAP 10 min

5 Pullups/5 Ring row

10 Pushups

15 Air squats

Måndag 181029

EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (3 sets x 3 reps)

B: Snatch High Pull (3 sets x 2 reps)

C: Squat Snatch (3 sets x 2 reps)

Metcon

D: 181029 (Time)

3 rounds for time of:

30 Double-Unders

10 Toes to Bar

20 Alternating forward Lunges with Kettlebell in front rack (like goblet squat)

WOD Team

181029 Team (Time)

2&2 for time:

50-40-30-20-10 reps of:

Wall Ball shots

Burpee box jump overs

Fredag 181026

EGO CrossFit – WOD

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Weightlifting

A: Split Jerk (5 sets x 3 reps)

Metcon

B: 181026 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

5 Pushups

10 alt. Kettlebell clean & jerk

15 Goblet squats

Torsdag 181025

EGO CrossFit – WOD

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Weightlifting

A: Front Squat (5 sets x 5 reps)

B: Clean High Pull (5 sets x 3 reps)

C: Squat Clean (3 sets x 3 reps)

Metcon

D: 181025 (Time)

6 rounds for time:

5 Squat Clean Thrusters

30 Double-unders

Onsdag 181024

EGO CrossFit – WOD

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Strength

A1: Single arm kettlebell overhead reverse lunge (3-5 sets x 6 reps/arm @2110)

A2: Rower pike ups (3-5 sets x 6-10 reps @2121)

B: Metcon (No Measure)

4 sets:

30 sec weighted Wall Sit (hold heavy kb:s in front rack position)

rest 15 sec

30 sec feet elevated Ring plank

rest 15 sec

30 sec AMRAP dumbbell Biceps curls @3011

rest 60 sec

Tisdag 181023

EGO CrossFit – WOD

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Strength

A: Good Mornings (5 sets x 5 reps)

B1: Weighted Step-ups (3 sets x 8-12 alt. reps)

2 kettlebells in front rack.

B2: GHD Situps (3 sets x 15-15 reps)

Metcon

180227 (AMRAP – Rounds and Reps)

AMRAP x 8 min:

10 Kettlebell swings

10 Sit-ups

1 Burpee

10 Kettlebell swings

10 Sit-ups

2 Burpees

10 Kettlebell swings

10 Sit-ups

10 Burpees

And so on until 8 min.

Måndag 181022

EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (3 sets x 3 reps)

B: Snatch High Pull (3 sets x 2 reps)

C: Squat Snatch (3 sets x 2 reps)

Metcon

D: 181022 (AMRAP – Rounds and Reps)

AMRAP 10 x min:

10 Kettlebell snatches (5+5)

10 Squat jumps

10 Burpees

10 Situps

WOD Team

150402 (AMRAP – Rounds and Reps)

2&2 in 30 minutes:

”Karen” (150 Wall ball shots 9/6 kg)

For remaining time:

AMRAP ”Cindy” (5 Pullups, 10 Pushups, 15 Air Squats)