30aug
Monthly Archives: augusti 2019
29aug
EGO CrossFit – WOD
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)
28aug
EGO CrossFit – WOD
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
27aug
EGO CrossFit – WOD
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
26aug
EGO CrossFit – WOD
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
25aug
EGO CrossFit – WOD
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)
23aug
22aug
EGO CrossFit – WOD
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
21aug
EGO CrossFit – WOD
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
20aug
EGO CrossFit – WOD
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