Daily Archives: 4 november, 2018

Måndag 181105

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A1: Dumbbell RNT Split Squats (3 sets x 6-8 reps/leg @21X1)

RNT=Reactive Neuromuscular Training.

A2: Strict pullups (3 sets x 4-6 reps @21X1)

Metcon

B: 181105 (AMRAP – Rounds and Reps)

AMRAP x 9 min:

9 Kettlebell Swings

9 Burpees

9 Kettlebell Swings

18 Jumping lunges

WOD Team

181105 Team (AMRAP – Rounds and Reps)

AMRAP x 24 min:

Teams of 2:

3 Wall Ball shots

3 Kettlebell Swings

3 Burpees

Next round is 6’s, then 9’s, etc…

Partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete 3 rounds of everything. Rounds increasing by 3 repetitions each time.