Monthly Archives: december 2018

Fredag 181228

EGO CrossFit – WOD

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Weightlifting

A: 2 Hang Power Clean + 5 Front Squat (3-4 sets x 1 complex)

Metcon

B: 181228 (Time)

For time:

15 Hang Power Cleans

75 Double-unders

12 Hang Power Cleans

50 Double-unders

9 Hang Power Cleans

25 Double-unders

Torsdag 181227

EGO CrossFit – WOD

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Weightlifting

A: Split Jerk (5 sets x 3 reps)

B: Strict Toes-To-Bar (5 sets x max reps)

Strict Knees to elbows/Toes to bar/Hanging leg raises.

Metcon

C: 181227 (AMRAP – Rounds and Reps)

AMRAP x 10 min:

5 Split jerks

10 Burpees over the barbell

10 V-ups

Julafton 181224!

EGO CrossFit – WOD

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Warm-up

Warm-up (No Measure)

EMOM x 12 min:

1: 30 sec Row

2: 6/6-8/8 Kettlebell C&J

3: 30 sec Assault bike

4: 10-14 Alt. Prisoner Box step ups

Light weights, easy pace.

Metcon

Julafton 2018 (AMRAP – Rounds and Reps)

2&2:

AMRAP x 10 min:

10 Kettlebell swings

10 Goblet squats

Partner goes Rowing 400/300 m, then switch

Rest 2 min

AMRAP x 10 min:

Wall balls

Partner goes Assault bike 10/8 cal, then switch

Rest 2 min

AMRAP x 10 min:

Box jump overs

Partner goes 12 alt. DB Snatch, then switch

Fredag 181221

EGO CrossFit – WOD

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Weightlifting

A: Hang Clean (Every 30 sec in 3 min: 2 reps)

B: 1 Hang Squat Clean + 1 Power Clean (EMOM x 6 min: 1 complex)

C: Power Clean (EMOM x 6 min: 2 reps)

Metcon

D: 181221 (Time)

For time:

12-9-6:

Power Cleans

Lateral Barbell Burpees

9-6-3:

Hang Squat Cleans

Burpee Box jumps

Torsdag 181220

EGO CrossFit – WOD

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Weightlifting

A: Push Jerk (5 sets x 3 reps)

B: Strict Toes-To-Bar (5 sets x max reps)

Metcon

C: 181220 (Time)

2&2 for time:

5 rounds:

50 Wall balls

42 Kettlebell swings

24 Pullups

Timecap: 22 min

Onsdag 181219

EGO CrossFit – WOD

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Strength

A1: Suitcase Kettlebell Carry (4-5 sets x 3 längder/arm)

A2: Hollow hold (4-5 sets x 30-45 sec)

A3: Side plank with rotations (4-5 sets x 10-20 reps/side)

Metcon

B: 181219 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

12 Goblet Squats

12 Situps

1 Pushup

12 Goblet Squats

12 Situps

2 Pushups

12 Goblet Squats

12 Situps

12 Pushups

(And so on until 12 min)

Tisdag 181218

EGO CrossFit – WOD

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Weightlifting

A: 1 Hang Squat Snatch + 1 Overhead Squat (EMOM x 5 min: 1 complex)

B: 1 Power Snatch + 1 Squat Snatch (EMOM x 5 min: 1 complex)

C: Squat Snatch (EMOM x 5 min: 2 reps)

Metcon

D: 181218 (Time)

4 rounds for time:

10 Kettlebell snatches Left hand

10 alt. Forward lunges Kettlebell overhead left hand

10 Kettlebell snatches Right hand

10 alt. Forward lunges Kettlebell overhead right hand

10 Burpees

Måndag 181217

EGO CrossFit – WOD

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Weightlifting

Back Squat (4-4-4-3-3 @32X1, rest 90 sec)

A1: Dumbbell Single Leg Romanian Deadlift (3 sets x 5-6 reps/leg @3011)

A2: Seated Arnold Press (3 sets x 6-8 reps/arm @2112)

Single arm.

Metcon

C: 181217 (AMRAP – Rounds and Reps)

AMRAP x 4 min:

20 Double-Unders

10 Air Squats

Rest 1 min

AMRAP x 4 min:

5 Dumbbell Man-Makers

10 Box Jumps

Rest 1 min

AMRAP x 4 min:

5 Toes to Bar

10 Push-Ups

WOD Team

181217 Team (AMRAP – Rounds and Reps)

2&2, AMRAP x 30 min (alternating movements):

50 Double-Unders

40 Kettlebell Swings

30 Wall Ball Shots

20 Box Jumps

10 Toes to Bar

Partner A starts with double-unders, Partner B then performs kettlebell swings, Partner A then performs wall ball shots, Partner B does box jumps, Partner A does toes to bar, then Partner B does double-unders…and so on.