Monthly Archives: oktober 2019

Fredag 191101

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (6-6-5-5-4 reps)

B: 191101 (Time)

21-18-15-12-9 reps of:

Goblet squats

Sit-Ups

30 sec Elbow plank after each round

Strength

C1. Tricep kickbacks with dumbbell, 3 sets x 8-12 reps/arm

C2. Turkish Sit-ups, 3 sets x 3 reps per arm

Torsdag 191031

EGO CrossFit – WOD

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Weightlifting

A: Shoulder Press (5 sets x 5 reps)

B: Barbell Row (4 sets x 8-12 reps)

Metcon

C: 191031 (Time)

6 rounds for time of:

12 Single arm Kettlebell Thrusters (6 per arm)

24 Double-unders

Onsdag 191030

EGO CrossFit – WOD

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Metcon

191030 (AMRAP – Rounds)

2&2:

A.

AMRAP x 10 min:

P1: 400/300m Row

P2: 20 Wall ball shots

10 Kettlebell swings

Rest 2 min

B.

AMRAP x 10 min:

P1: 11/8 cal Assault Bike

P2: 10 Push-ups

10 Box jump overs
Jobba 2&2. Person 1 ror samtidigt som person 2 gör 20 wall ball shots och 10 kettlebell swings. När båda är klara byter man uppgift. Så många varv som möjligt på 10 minuter. Samma sak med B-delen.

Tisdag 191029

EGO CrossFit – WOD

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Strength

A: Floor Press (4 sets x 8-12 reps )

With barbell.

Metcon

B: 191029 (Time)

5 rounds for time of:

10 Burpees over Dumbbell

10 Alternating Dumbbell Snatch

Strength

C1: Turkish Get Up (3 sets x 3 reps per arm)

C2: Strict Toes-To-Bar (@3110, 3 sets x 8-10 reps)

Måndag 191028

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (3-3-3-3-3 reps @00X1 )

Metcon

B: 191028 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

12 Dumbbell/Kettlebell Front rack Walking lunges

9 Strict Pull-ups

6 Devils press

WOD Team

181029 Team (Time)

2&2 for time:

50-40-30-20-10 reps of:

Wall Ball shots

Burpee box jump overs

Fredag 191025

EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (3 sets x 3 reps)

On the minute x 3

B: 1 Hang Power Snatch + 2 Power Snatches + 3 Overhead Squats (On the 1:45 x 5 Sets: 1 complex)

Metcon

C: 191025 (AMRAP – Rounds and Reps)

AMRAP x 10 min:

5 Dumbbell snatches R

5 Single Arm (R) Dumbbell Overhead Reverse Lunge (Ipsilateral)

5 Dumbbell snatches L

5 Single Arm (L) Dumbbell Overhead Reverse Lunge (Ipsilateral)

10 Squat jumps

Torsdag 191024

EGO CrossFit – WOD

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Weightlifting

A: Turkish Get Up (5 sets x 3 reps/arm)

Metcon

B: 180914 (Time)

15-12-9-9-12-15 reps for time of:

Wall balls

Situps

*30 Double-unders after each set

Onsdag 191023

EGO CrossFit – WOD

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Weightlifting

A: Floor Press (4 sets x 8-15 reps )

Barbell

Metcon

B: 191023 (AMRAP – Rounds)

2&2, AMRAP x 7 min:

A. 9/6 cal Row

B. 10 Double Kettlebell Front Squats

Rest 2 min

2&2, AMRAP x 7 min:

A. 9/6 cal Assault bike

B. 6 Devils Press

(jobba med varsin övning och byt när bägge är klara)

Tisdag 191022

EGO CrossFit – WOD

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Weightlifting

A: 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (Every 1:30 x 8 Sets: 1 complex)

Metcon

B: 191022 (Time)

2&2, 8 rounds of:

10 Hang power clean

6 Burpee box jump over

12 Toes to bar

(gör varannan övning)