Monthly Archives: juli 2019

Torsdag 190801

EGO CrossFit – WOD

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Strength

A. Deadlifts, 10 sets x 6 reps, rest 90 sec

B. Shoulder press, 10 sets x 6 reps, rest 90 sec

C1. Medicine ball hamstring curls, 3 sets x 15 reps

C2. Hip thrusts w. band around knees, 3 sets x 15 reps

C3. Situps, 3 sets x 15 reps

D1. Dumbbell side raises, 3 sets x 12 reps

D2. Seated shoulder press w. dumbbells, 3 sets x 12 reps

D3. Biceps curls w. barbell, 3 sets x 12 reps

Onsdag 190731

EGO CrossFit – WOD

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Weightlifting

A: 1 Power snatch + 1 Deep power snatch + 1 Squat Snatch (Every 90 sec x 6: 1 complex)

Metcon

B: 190731 (Time)

For time:

21 Front Squats

21 Kettlebell Swings

400 m Run

15 Front Squats 15 Kettlebell Swings

400 m Run

9 Front Squats

9 Kettlebell Swings

400 m Run

Tisdag 190730

EGO CrossFit – WOD

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Strength

A. Back squats, 10 sets x 6 reps, rest 90 sec

B. Bench press, 10 sets x 6 reps, rest 90 sec

C1. Pull-ups/Ring row, 3 sets x 15 reps

C2. Ring face pulls, 3 sets x 15 reps

C3. Goblet squats, 3 sets x 15 reps

D1. Seated Hammercurls w. dumbbells, 3 sets x 15 reps

D2. Triceps pushups, 3 sets x 15 reps

D3. Biceps curls w. barbell, 3 sets x 15 reps

Måndag 190729

EGO CrossFit – WOD

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WOD Team

190729 Team (AMRAP – Rounds and Reps)

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 min of:

Station 1 – 10 Dumbbell Devil’s Presses

Station 2 – 12/9 Cal Assault Bike

Station 3 – 20 Box Jump step down

Station 4 – 20 Push-Ups

Station 5 – Rest

Lördag 190727

EGO CrossFit – WOD

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Strength

A. Back squats, 8 sets x 8 reps, rest 90 sec

B. Barbell rows, 8 sets x 8 reps, rest 90 sec

C1. Deadlifts, 3 sets x 12 reps

C2. One arm dumbbell row, 3 sets x 12 reps/arm

C3. Bent Over Dumbbell Reverse Flyes, 3 sets x 12 reps

D1. Ring face pulls, 3 sets x 12 reps

D2. Biceps curls w. barbell, 3 sets x 12 reps

D3. Biceps curls w. rubberband, 3 sets x 12 reps

Fredag 190726

EGO CrossFit – WOD

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Weightlifting

A1: Bulgarian split squats (3 sets x 4-5 reps/leg @31X1, rest 45 sec)

A2: Turkish Get Up (3 sets x 2 reps/side, rest 45 sec)

Metcon

B: 180706 (AMRAP – Rounds and Reps)

AMRAP x 8 min:

15 Kettlebell swings

10 alt. Jumping Lunges/alt. Reverse Lunges

15 Kettlebell swings

5 Push-Ups

Torsdag 190725

EGO CrossFit – WOD

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Strength

A. Deadlifts, 8 sets x 8 reps, rest 90 sec

B. Shoulder press, 8 sets x 8 reps, rest 90 sec

C1. Good mornings, 3 sets x 12 reps

C2. Supinated grip Pull-ups/Ring row, 3 sets x 8 reps

C3. Toes to bar/knees to elbows (strict), 3 sets x 12 reps

D1. Dumbbell side raises, 3 sets x 12 reps

D2. Seated shoulder press w. dumbbells, 3 sets x 12 reps

D3. Biceps curls w. barbell, 3 sets x 12 reps

Onsdag 190724

EGO CrossFit – WOD

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Weightlifting

A1: Shoulder Press (5 sets x 5 reps, rest 45 sec)

A2: Bent over Kettlebell Row (5 sets x 8 reps, rest 60 sec)

2 kettlebells.

Metcon

B: 190724 (AMRAP – Rounds and Reps)

AMRAP x 5 min:

3-6-9-12-15…. Toes to Bar

Wall Balls

Rest 5 min

AMRAP x 5 min:

2-4-6-8-10-12….

Strict Pullups

Box Jump Step Down

Tisdag 190723

EGO CrossFit – WOD

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Strength

A. Back squats, 8 sets x 8 reps, rest 90 sec

B. Bench press, 8 sets x 8 reps, rest 90 sec

C1. Hip thrusts with barbell, 3 sets x 12 reps

C2. Goblet squats, 3 sets x 12 reps

C3. Standing Biceps curls w. dumbbells, 3 sets x 12 reps

D1. Dumbbell press on incline bench, 3 sets x 12 reps

D2. Triceps extension on floor w.dumbells, 3 sets x 12 reps

D3. Triceps pushups, 3 sets x 12 reps

Måndag 190722

EGO CrossFit – WOD

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WOD Team

190722 Team (AMRAP – Rounds and Reps)

In teams of 3, AMRAP x 30 min:

P1: 400 m Run

P2: Goblet squats

P3: Plank hold

Fria byten mellan goblet squats och planka

*Score = Rounds of 400 m runs