Monthly Archives: januari 2019

Fredag 190201

EGO CrossFit – WOD

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Gymnastics

A: Strict single leg toe to bar (alternating), (3 sets x 6-10 reps)

B: Toes-To-Bar (Every 45 sec for 6 min: 4-8 reps )

Kipping.

Metcon

C: 190201 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

30 Double-unders

15 Goblet squats

10 Burpees Over the kettlebell

Torsdag 190131

EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (4-5 sets x 2 reps)

B: Power Snatch (6-8 sets x 1 reps)

C: Overhead Squat (@20X1, 3-3-2-2-1 reps )

Metcon

D: CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

D: CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Onsdag 190130

EGO CrossFit – WOD

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Metcon

190130 (2 Rounds for reps)

2 rounds of:

AMRAP x 10 min:

15 – 12 – 9 reps:

Wall balls

Burpees

Situps

Rest 3 min

Tisdag 190129

EGO CrossFit – WOD

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Skills

A: Double-Unders

15 min practice.

Weightlifting

B: 2 Power Clean + 2 Front Squats (4-5 sets x 1 complex)

Metcon

C: 190129 (Time)

5 rounds for time:

9 Power Cleans

21 Double-unders

C: 190129 (Time)

5 rounds for time:

9 Power Cleans

21 Double-unders

Måndag 190128

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (8-8-8-8 @00X1, rest 90 sec)

Metcon

B: 190128 (AMRAP – Rounds and Reps)

2&2, AMRAP x 15 min:

12 Dumbbell Thrusters

12 Toes to Bar

12 Box Jumps

WOD Team

Double-Morrison (Time)

2&2 for time:

100-80-60-40-20 reps:

Wall ball shots 9/6 kg

Box jumps 60/50 cm

KBS 24/20 kg

Fredag 190125

EGO CrossFit – WOD

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Gymnastics

A: Strict Toes-To-Bar (3 sets x 4-7 reps)

B: Toes-To-Bar (Every 30 sec for 6 min: 3-6 reps )

Kipping.

Metcon

C: 190125 (Time)

5 rounds for time of:

9 Thrusters

35 Double-unders

Torsdag 190124

EGO CrossFit – WOD

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Weightlifting

A: Snatch Pull (4-5 sets x 2 reps)

B: Power Snatch (8-10 sets x 1 rep )

C: Overhead Squat (@20X1, 4-5 sets x 3-5 reps )

Metcon

D: CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Onsdag 190123

EGO CrossFit – WOD

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Metcon

190123 (AMRAP – Rounds and Reps)

A. 2&2, AMRAP x 12 min:

12/10 cal Row

6 Devils press

8 Squats with DB:s on shoulders

Rest 3 min

B. 2&2, AMRAP x 12 min:

10/8 cal Assault bike

12 Kettlebell swings

8 Wall ball shots

Tisdag 190122

EGO CrossFit – WOD

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Skills

A: Double-Unders

15 min practice.

Weightlifting

B: 1 Hang power clean + 2 Front squat + 1 Push press (4-5 sets x 1 complex)

Metcon

C: 190122 (AMRAP – Rounds and Reps)

AMRAP x 11 min:

30 Double-unders

10 alt. Dumbbell Clean & Jerk

5 Burpees over the Dumbbell

10 Pull-ups