Monthly Archives: augusti 2019

Fredag 190830

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (5-5-4-4-3 reps @3131)

Metcon

B: 190830 (AMRAP – Rounds and Reps)

AMRAP x 10 min:

5 Strict Toes to bar

10 Kettlebell swings

30 Double-unders

Strength

C1: Dumbbell lateral raises (3 sets of 8-12 reps)

C2: Cross body V-ups (3 sets of 10-20 reps)

Torsdag 190829

EGO CrossFit – WOD

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Weightlifting

A: 3 Hang power cleans to Front squat (4 sets x 3 reps)

(receive each rep a little deeper, pause 2 seconds in receiving position)

B: Hang Power Clean (5 sets of 2 reps)

Metcon

C: 190829 (Time)

4 rounds of:

400 m Run

10+10 one arm Dumbbell Hang Clean & Jerks

10 Pull-ups

Onsdag 190828

EGO CrossFit – WOD

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Weightlifting

A: Barbell Z Press (8-7-6-5-4 reps)

B1: Dumbbell or Kettlebell Shrugs (3 sets x 8-10 reps)

B2: Bicepscurl (3 sets x 8-10 reps)

With barbell.

Metcon

C: 190828 (AMRAP – Reps)

2&2, 4 rounds:

1. Front Rack walks x 45 sec, rest 15 sec

2. Assault bike x 45 sec, rest 15 sec

Rest 2 min

2&2, 4 rounds:

1. Farmers walk x 45 sec, rest 15 sec

2. Row x 45 sec, rest 15 sec

Tisdag 190827

EGO CrossFit – WOD

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Weightlifting

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

B: Hang Power Snatch (5 sets of 2 reps)

Metcon

C: 190827 (Time)

5 rounds of:

200 m Run

12 alt. one arm Kettlebell Snatch

30 sec Forearm Plank

Måndag 190826

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (3-3-3-3-3 reps @30X0 )

B1: Alternating Forward Lunges (3 sets of 6-12 reps/leg )

B2: Strict pullups (3 sets x max reps)

Metcon

C: 190826 (Time)

For time:

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

Single leg Deadlift w. one KB (10-1 reps per leg)

Hand Release Push-Ups

2*10 m Suitcase Carry between rounds (one per arm)

WOD Team

180120 (Time)

2&2, alternate tasks to complete 10 rounds each for time of:

4 Goblet Squats (heavy)

6 Burpees Over the Kettlebell

12 Kettlebell Swings (heavy)

Fredag 190823

EGO CrossFit – WOD

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Strength

A1: Dumbbell Single Leg Romanian Deadlift (4 sets x 8-10 reps/leg @20X1, rest 45 sec)

A2: Strict pullups (Strict Pull-ups, 4 sets x max reps, rest 60 sec)

Metcon

B: 190823 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

200 m Run

20 Single-Arm Dumbbell/Kettlebell Push Presses (10 each)

20 Box Step-Overs with KB/DB Goblet Hold

Torsdag 190822

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

Onsdag 190821

EGO CrossFit – WOD

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Weightlifting

A: 1 Squat Clean + 2 Front Squats + 1 Jerk (Every 90 sec x 6: 1 complex)

Metcon

B: 190821 (Time)

For time:

3 Rounds:

10 Deadlifts

10 Pushups

Directly into 2 Rounds:

15 Power Cleans

30 Double-Unders

Directly into 1 Round:

400 m Run

20 V-ups