Monthly Archives: mars 2019

Måndag 190401

EGO CrossFit – WOD

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Gymnastics

A: Handstand (20 min practice.)

Metcon

B: 190401 (Time)

5 rounds for time:

15 Wall ball shots

30 Double-unders

30 Situps

WOD Team

140125 (Time)

TeamWOD 2&2:

Together for time:

3 RFT:

100 Squats

50 KB SDHP

40 Pull-ups

30 Burpee box jump overs

20 Wall climbs

Fredag 190329

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (5 sets x 5 reps, rest 60 sec)

Metcon

B: 190329 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

12 heavy Russian Kettlebell swings

12 Air squats

12 weighted Sit-ups

Torsdag 190328

EGO CrossFit – WOD

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Weightlifting

A: Shoulder Press (5 sets x 5 reps, rest 60 sec)

Metcon

B: 190328 (Time)

For time:

30 Double-unders

30 Box Jumps

30 Toes to Bar

30 Push-ups

30 Double-unders

Core

C3-5 : Metcon (No Measure)

3-5 rounds not for time:

10-15 GHD Situps

10-20 Russian twists

30-45 sec/arm side Plank

Onsdag 190327

EGO CrossFit – WOD

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Strength

A1: Dumbbell RNT Split Squats (5-5-5 reps/leg @30X1, rest 60 sec)

RNT=Reactive Neuromuscular Training.

A2: Strict pullups (@21X2 3 sets x 3-4 reps, rest 60 sec)

A3: Seated Single Arm Arnold Press (@2112 3 sets x 6-8 reps/arm, rest 60 sec)

Metcon

B: 190327 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

30 sec Wall Sit

10 Pushups

20 Single-arm Overhead Walking lunges (10 steps/arm)

Tisdag 190326

EGO CrossFit – WOD

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Weightlifting

A: Front Squat (5 sets x 5 reps, rest 60 sec)

B: 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (On the 90 sec x 5: 1 complex)

Metcon

C: 190326 (Time)

For time:

15-12-9

Burpees

Front Squats

12-9-6

Burpees over barbell

Hang Squat Cleans

9-6-3

Burpee Box jump overs

Thrusters

Måndag 190325

EGO CrossFit – WOD

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Gymnastics

A: Handstand (20 min practice.)

Metcon

B: 190325 (AMRAP – Reps)

EMOM x 15 min

(45 sec work: 15 sec rest)

1: Row for calories

2: Wall ball shots for reps

3: 20 Double-unders + Chest to bar pullups/ Pullups for reps

WOD Team

180414 Team (Time)

2&2, with only one person working at a time, complete:

100 Kettlebell Swings

100 Mountainclimbers

100 Plate Thrusters

100 Mountainclimbers

100 Pull-Ups

100 Mountainclimbers

100 Plate Thrusters

100 Mountainclimbers

100 Kettlebell Swings

Fredag 190322

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (5 sets x 5 reps, rest 60 sec)

Metcon

B: 180426 (AMRAP – Rounds)

AMRAP x 8 min:

1-2-3-4-5-6-7-8-9-10 and so on…

Goblet Squats

Kettlebell Swings

Burpees over kettlebell

Torsdag 190321

EGO CrossFit – WOD

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Weightlifting

A: Shoulder Press (5 sets x 5 reps, rest 60 sec )

Metcon

B: 190321 (AMRAP – Rounds and Reps)

3 rounds of:

AMRAP x 3 min:

5 Push Presses

30 Double-unders

Rest 3 min

Core

C: Metcon (No Measure)

3-5 rounds not for time:

10-15 GHD Situps

10-20 Russian twists

30-45 sec/arm side Plank