Monthly Archives: november 2019

Fredag 191129

EGO CrossFit – WOD

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Strength

A1: Dumbbell Single Leg Romanian Deadlift (3 sets x 6-8 reps/leg @2011)

2 dumbbells.

A2: Single Arm Dumbell Press (3 sets x 6-8 reps/arm @2112)

Standing strict press.

Metcon

B: 191129 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

5 Renegade Rows

10 alt. Box step-ups w. DBs

15 Kettlebell swings
2&2. Gör varannan övning.

Torsdag 191128

EGO CrossFit – WOD

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Weightlifting

A: Clean High Pull (3 x 3 reps)

B: Clean and Jerk (5 sets x 2 reps )

C: Front Squat (3 sets x 4 reps)

Metcon

D: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Onsdag 191127

EGO CrossFit – WOD

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Metcon

191127 (AMRAP – Rounds and Reps)

2&2

A. AMRAP x 11 min:

40/32 cal Row

30 Wall ball shots

20 Kettlebell swings

Rest 3 min

B. AMRAP x 11 min:

40/32 cal Assault Bike

30 Sit-ups

20 Box jump overs

En person jobbar. Dela upp repsen som ni vill.

Tisdag 191126

EGO CrossFit – WOD

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Weightlifting

A: Snatch High Pull (3 x 3 reps)

B: Snatch (5 sets x 2 reps)

Squat Snatch/ Power Snatch to Overhead Squat or Power Snatch.

C: Overhead Squat (3 sets x 4 reps)

Metcon

D: 191126 (Time)

6 rounds of:

10 alt. Dumbbell Snatch

20 Mountain-climbers

30 sec Elbow Plank

Måndag 191125

EGO CrossFit – WOD

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Strength

A1: Split squats (3 sets x 6-8 reps/leg @20X1)

With one kettlebell.

A2: Ring Pull-ups (3 sets x 4-6 reps @21X1)

Or Ring Rows

Metcon

B: 191125 (Weight)

Every 3:30 x 5 sets:

5 Strict HSPU (Beginner – perform 3 slow negatives)

7 Double KB Front Squat

9 Lateral Burpee over Kettlebell

27 Double-Unders

WOD Team

180414 Team (Time)

2&2, with only one person working at a time, complete:

100 Kettlebell Swings

100 Mountainclimbers

100 Plate Thrusters

100 Mountainclimbers

100 Pull-Ups

100 Mountainclimbers

100 Plate Thrusters

100 Mountainclimbers

100 Kettlebell Swings

Fredag 191122

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (Minimum 5 sets)

Work up to a max set of 3-5 reps (in at least 5 total sets)

Metcon

B: 191122 (AMRAP – Rounds and Reps)

2&2, AMRAP x 7 min:

5 Box jump overs

5+5 One arm Kettlebell Row

15 Russian Kettlebell swings

Rest 2 min

2&2, AMRAP x 7 min:

5 Strict Pull-ups

10 Sit-Ups

15 Air Squats
2&2, gör varannan övning.

Torsdag 191121

EGO CrossFit – WOD

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Weightlifting

A: Clean Pull (3 sets x 3 reps)

B: Clean and Jerk (5 sets x 3 reps )

Squat Clean/ Power Clean to Front Squat or Power Clean.

C: Front Squat (3 sets x 5 reps)

Metcon

D: 181106 (Weight)

In teams of 2, alternating full rounds, complete 6 rounds each of:

6 Power Cleans

9 Shoulder to Overhead

12 front rack alternating Reverse Lunges

Onsdag 191120

EGO CrossFit – WOD

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Metcon

191120 (AMRAP – Rounds and Reps)

A. AMRAP x 9 min:

Row for calories

As a start and every 90 sec: 5/5 Straight arm plank dumbbell drag side to side

2 min rest

B. AMRAP x 9 min:

Assault Bike for calories

As a start and every 90 sec: 20 alt. Cross body V-ups

2 min rest

C.

AMRAP x 9 min:

10 Wall ball shots

20 Russian twists w. med ball

6 Shuttle runs w. med ball