Monthly Archives: maj 2019

Fredag 190531

EGO CrossFit – WOD

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Weightlifting

A: Power Clean (7 set x 1-2 reps, rest 60 sec)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Torsdag 190530 – Kristi himmelsfärds dag

Hej!

Inget pass med instruktör i boxen på denna röda dag men träna gärna ihop ändå!

P&K!
/Helena

Onsdag 190529

EGO CrossFit – WOD

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Strength

A1: Split squats ( 3 sets x 6 reps/leg @2020)

Single Arm Kettlebell

Front Rack.

A2: Muscle-Up Ring Row (3 sets x 6-8 reps @3030)

B1: Turkish Situp (3 sets x 6-8 reps @30X1)

Dual kettlebells.

B2: Side Plank (3 sets x 20 sec/side)

Star plank with weight.

Metcon

C: 190529 (Weight)

In teams of 3, 5 rounds of:

30 sec Wall Sit

30 sec Farmers carry

30 sec Assault bike (increase pace every set)

Rotate with 15 sec rest between

Tisdag 190528

EGO CrossFit – WOD

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Weightlifting

A: Power Snatch (5 x 2 @65%, 5 x 2 @68%)

Power Snatch, every minute x 5:

2 reps (Touch and go @ca 65% of 1 RM)

Power Snatch, every minute x 5:

2 reps (Touch and go @ca 68% of 1 RM)

B: 3 Snatch balance + 3 Overhead squats (@30X1, 4 sets x 1 complex)

Metcon

C: 190528 (Time)

For time:

10 Unbroken heavy Goblet squats

10 Unbroken heavy kettlebell swings

400 m Run

20 Unbroken heavy Goblet squats

20 Unbroken heavy kettlebell swings

400 m Run

30 Unbroken heavy Goblet squats

30 Unbroken heavy kettlebell swings

400 m Run

Måndag 190527

EGO CrossFit – WOD

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Gymnastics

A: Handstand (20 min practice.)

Metcon

B: 190527 (Time)

21-15-9 reps for time:

Wall ball shots

Toes to bar/Knees to elbows

*30 Double-Unders after each set

WOD Team

Team-Eva (Time)

10 rounds for time:

800m run

30 Kettlebell swings 24/16kg

30 Pull-ups

Fredag 190524

EGO CrossFit – WOD

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Weightlifting

A: Power Clean (10 sets x 3 reps)

On the minute x 10 min:

3 Power Cleans (TnG) @75-85%

Metcon

B: 190524 (Time)

For time:

10-9-8-7-6-5-4-3-2-1:

Shoulder to overhead

Air squats @22X1

V-ups

Torsdag 190523

EGO CrossFit – WOD

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Gymnastics

A: Handstand Push-ups (@30X0, 4 x 3-5 reps, rest 90 sec)

Parallette. Strict or negative. Use dumbbells, sub with with feet on a box or floor.

Weightlifting

B: Push Press (@20X2, 4 sets x 3-3-2-2 reps, rest 60 sec)

Metcon

C: 190523 (AMRAP – Rounds and Reps)

2 rounds of:

AMRAP x 7 min:

Run 200 m

20 sec Plank hold

10 Russian Stepups

Rest 3 min between rounds

Onsdag 190522

EGO CrossFit – WOD

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Strength

A1: Split squats ( 3 sets x 6 reps/leg @2020)

Dual kettlebell front rack hold.

A2: Muscle-Up Ring Row (3 sets x 6-8 reps @3030)

B1: Turkish Situp (3 sets x 6-8 reps/arm @30X1)

B2: Side Plank (3 sets x 20 sec/side)

Star plank.

Metcon

C: 190522 (Weight)

In teams of 3, 4 rounds of:

30 sec Dual Kettlebell Front Rack Wall Sit

30 sec Sandbag Carry

30 sec Assault bike (increase pace every set)