Monthly Archives: september 2019

Tisdag 191001

EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (5 sets x 3 reps)

B: Snatch High Pull (5 sets x 2 reps)

C: Hang Squat Snatch (5 sets x 2 reps)

Metcon

D: 191001 (Time)

For time:

18 Burpees

18 Alternating Single-Arm Dumbbell Snatches

14 Burpees

14 Alternating Single-Arm Dumbbell Snatches

10 Burpees

10 Alternating Single-Arm Dumbbell Snatches

Måndag 190930

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (5 sets x 1.1.1 reps @21X1)

10 sec pause between 1.1.1. Build weight each cluster

Metcon

B: 190930 (Time)

For time:

30 Double-unders

30 Goblet squats

30 Sit-Ups

30 Push-ups

30 Double-unders

WOD Team

190930 Team (AMRAP – Rounds)

2&2 in 20 min:

”Karen”

(150 Wall ball shots 9/6 kg)

For remaining time:

AMRAP ”Cindy”

(5 Pullups, 10 Pushups, 15 Air Squats)

Dela upp Wall balls som ni vill. I Cindy gör ni ett helt varv innan ni byter.

Fredag 190927

EGO CrossFit – WOD

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Weightlifting

A: Clean Pull (3 sets x 3 reps)

B: Power Clean (3 sets x 3 reps)

Metcon

B: 190927 (Time)

For time:

10 Rounds of:

3 Power Cleans

6 Push-ups

9 Air Squats

Torsdag 190926

EGO CrossFit – WOD

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Strength

A1: Walking lunges with dumbbells (3 sets of 6-12 reps/leg)

Or kettlebells

A2: Strict pullups (3 sets x max reps, @31X2)

Metcon

B: 190926 (AMRAP – Rounds and Reps)

2&2, AMRAP x 15 min:

9/6 Cal Assault bike

15 Wall ball shots

12 Toes to bar
Varannan övning.

Onsdag 190925

EGO CrossFit – WOD

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Weightlifting

A: Seated barbell behind the neck press (4 sets x 4-6 reps @31X1)

Metcon

B: 190925 (Weight)

EMOM x 20 min:

1. 30 m Double KB Front rack carry

2. 5 Devils press

3. 30 m Sandbag carry against stomach

4. 200/150 m Row

5. Rest

Tisdag 190924

EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (5 sets x 3 reps)

B: Snatch Pull (5 sets x 2 reps)

C: Power Snatch (5 sets x 2 reps)

Metcon

D: Strict Cindy (AMRAP – Rounds and Reps)

AMRAP x 20 min:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Måndag 190923

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (5 sets x 2.2 reps @32X1 )

(15 sec pause between 2.2. Build weight each cluster)

Metcon

B: 190923 (Time)

For time:

10 One-arm Kettlebell Thrusters per arm

200 m Run

8 One-arm Kettlebell Thrusters per arm

300 m Run

6 One-arm Kettlebell Thrusters per arm

400 m Run

WOD Team

170715 (AMRAP – Rounds and Reps)

In teams of 2, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

50 Double-Unders

40 Wall Ball Shots

30 Kettlebell Swings

20 Burpees

10 Pull-Ups

Partner A starts with 50 double-unders, Partner B then performs 40 wall ball shots, Partner A then performs 30 kettlebell swings, Partner B does 20 burpees, Partner A does 10 pull-ups, then Partner B does 50 double-unders and so on.

Fredag 190920

EGO CrossFit – WOD

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Weightlifting

A: Clean Pull (3 sets x 3 reps)

B: Hang Power Clean (3 sets x 3 reps)

Metcon

C: 190920 (Time)

5 rounds for time:

30 Double-unders

5 Hang Power Cleans

7 Bar Facing Burpees

Rest 1 min