Monthly Archives: juni 2019

Måndag 190701

EGO CrossFit – WOD

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WOD Team

190701 Team (Time)

2&2, alternating each movement, complete 10 rounds for time of:

400 m Run

15 Goblet Squats

10 Burpee Box Step-Overs

(Partner A runs; Partner B performs 15 goblet squats; Partner A performs 10 burpee box step-overs; Partner B runs; Partner A performs 10 goblet squats; etc….)

Lördag 190629

EGO CrossFit – WOD

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Strength

A1. Deadlifts, 4 sets x 6 reps @40X1

A2. Arnold press, 4 sets x 8 reps @40X1

A3. Band Pull-Apart, 4 sets x 8 reps @40X1

Rest 90 sec

B1. Shoulder press w. dumbbells, 4 sets x 6 reps @40X1

B2. Face pulls w. band, 4 sets x 8 reps @40X1

B3. Biceps curl w. barbell, 4 sets x 8 reps @40X1

Rest 90 sec

C. Farmers walk w. 1 kettlebell in front rack, 1 kettlebell in suitcase hold, 2 sets x 30 m/arm

D. Farmers walk w. 2 kettlebells in suitcase hold, 2 sets x 30 m

Fredag 190628

EGO CrossFit – WOD

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Weightlifting

A: 3-Position Clean (hang squat clean at thigh/hip, hang squat clean at knee, squat clean) (5 sets x 1 complex)

Metcon

B: 170608 (Time)

21, 15 and 9 reps for time of:

Hang Squat Cleans

Bar-Facing Burpees Over the Barbell

Torsdag 190627

EGO CrossFit – WOD

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Strength

WOD

A1. Squats with 2 kettlebells in front rack, 4 sets x 8 reps @40X1

A2. Back squats, 4 sets x 6 reps @40X1

A3. Hip thrusts, 4 sets x 8 reps @40X1

Rest 90 sec

B1. One-leg hip thrusts, 4 sets x 8 reps/leg @40X1

B2. Bulgarian split squats, 4 sets x 6 reps/leg @40X1

B3. Banded Glute kick backs 4 sets x 8 reps/leg @40X1

Rest 90 sec

C1. Back extensions (in GHD), 4 sets x 8 reps @40X1

C2. Dips, 4 sets x 6 reps @40X1

C3. Pushups, 4 sets x 8 reps @40X1

Onsdag 190626

EGO CrossFit – WOD

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Weightlifting

A: 1 Snatch Balance + 3 OHS (EMOM x 5 min: 1 complex)

B: 3-Position Snatch (hang squat snatch at thigh/hip, hang squat snatch at knee, squat snatch) (On the 90 sec x 5: 1 complex)

Metcon

C: 190626 (AMRAP – Rounds and Reps)

AMRAP x 6 min:

1-2-3-4-5-6-7-8…..

Single Arm KB Squat Clean Left

Single Arm KB Squat Clean Right Strict Pull-Up

Rest 3 min

AMRAP x 6 min:

5-10-15-20…

Box Jump Step Down

Wall Ball Shots

Tisdag 190625

EGO CrossFit – WOD

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Strength

A1. Kneeling one-arm dumbbell press, 4 sets x 8 reps/arm @40X1

A2. Supinated Pullups, 4 sets x 6 reps @40X1

A3. Incline Dumbbell press on bench, 4 sets x 8 reps @40X1

Rest 90 sec

B1. Dumbbell row, 4 sets x 8 reps/arm @40X1

B2. Scull crushers, 4 sets x 6 reps @40X1

B3. Hammer curls (seated) 4 sets x 8 reps @40X1

Rest 90 sec

C1. Dumbbell Flyes, 4 sets x 8 reps @40X1

C2. Barbell row (wide grip) 4 sets x 6 reps @40X1

C3. Biceps curls, 4 sets x 8 reps @40X1

Måndag 190624

EGO CrossFit – WOD

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WOD Team

180625 (AMRAP – Reps)

In teams of 3, AMRAP x 20 min:

P1: 500 m Row/Run or 40 cal Assault bike

P2 & P3: Alternating Burpee Broad Jumps (body length)

*switch after 500 m/40 cal

*Score = meter row + reps burpee broad jump

Fredag 190621 – Midsommarafton

Hoppas ni får en fantastisk midsommarhelg! Njut av god mat, härligt umgänge och kanske lite lagom träning ;-*

Inga pass i boxen förrän nästa vecka!

Kramar!

/Helena

Torsdag 190620

EGO CrossFit – WOD

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Strength

A. 4 sets/arm of:

1 Turkish Get Up

20 m Single arm KB Rack Carry

3 Single Arm KB Push Press

*switch arms after a full unbroken set

Metcon

B: 190620 (AMRAP – Rounds and Reps)

In teams of 3, AMRAP x 18 min:

1. 12 Devils press

2. 300/250 m Row

3. 10 Toes to bar/knees to elbows

Onsdag 190619

EGO CrossFit – WOD

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Weightlifting

A1: Deadlift (4-4-3-3 reps @3030, rest 30 sec)

A2: Arnold Dumbbell Press (3 sets x 8 reps , rest 30 sec@2021)

Metcon

B: 190619 (Time)

5 sets of:

5+5 Power Kettlebell cleans

Rest 15 sec

20 sec Side star plank R

20 sec Side star plank L

Rest 15 sec

6 Box jump overs (over entire box)

Rest 15 sec

Run 200 m

Rest 90 sec

(Increasing effort per set)