Monthly Archives: juni 2020

Onsdag 200701

EGO CrossFit – WOD

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Weightlifting

A1: Barbell one-leg hip thruster (4 sets x 8 reps/leg @40X1)

Barbell, kettlebell or dumbbell

A2: Bulgarian split squats (4 sets x 6 reps/leg @40X1)

Metcon

B: Running Karen (Time)

3 Rounds For time:

50 Wall Ball Shots

400 m Run

Tisdag 200630

EGO CrossFit – WOD

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Weightlifting

A: 1 Snatch Pull + 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Low Hang Power Snatch (4 sets x 1 complex)

Metcon

B: 200630 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

30 Double-unders

8 Right Arm DB Hang Power Clean & Press

8 Left Arm DB Hang Power Clean & Press

10 V-ups

Måndag 200629

EGO CrossFit – WOD

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Weightlifting

A1: Deadlift (4 sets x 6 reps @40X1)

A2: Arnold Dumbbell Press (4 sets x 8 reps @40X1)

Metcon

B: 200629 (Time)

For time:

21 Deadlifts

400 m Run

15 Deadlifts

400 m Run

9 Deadlifts

400 m Run

Fredag 200626

EGO CrossFit – WOD

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Metcon

200626 (AMRAP – Rounds and Reps)

AMRAP x 5 min:

Buy-In:

50 Wall ball shots

12 Deadlifts

12 Lateral Barbell Burpees

Rest 5 min

AMRAP x 5 min:

Buy-In:

35 Wall ball shots

9 Deadlifts

9 Lateral Barbell Burpees

Rest 5 min

AMRAP x 5 min:

Buy-In:

20 Wall ball shots

6 Deadlifts

6 Lateral Barbell Burpees

(Wall balls är buy-in, sen är det AMRAP av deadlifts och burpees. Marklyften: Öka vikten med 5-10 kg för varje AMRAP)

Torsdag 200625

EGO CrossFit – WOD

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Metcon

A: Original Rebecka (Time)

10 rounds for time of:

10 Abmat situps

35 Double-unders

10 Push-ups

Core

4 Rounds not for time:

30 sec Hollow Hold

10 V-Ups

10 Hollow Rocks

Onsdag 200624

EGO CrossFit – WOD

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Gymnastics

Toes-To-Bar Progressions –

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Swings on Bar x 6-8 reps
Interval 2 – Bouncing Knees-To-Chest x 10 reps

2 sets of complex:
Kipping Half Toe-To-Bar + Kipping Knees-To-Chest x 10 reps

For 60 seconds, perform one set of:
Kipping Half Toes-To-Bar x max (unbroken) reps
*Use this opportunity to slowly increase the amount of height per rep while still maintaining rhythm. Though the name is “half toes-to-bar”, try to work up to a complete Toes-To-Bar if possible.

Static Handstand Hold Progressions –

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Mini Release Handstand x 8-10 reps
Interval 2 – Nose-To-Wall Handstand Hold x 20 seconds

1 set of:
Back-To-Wall Handstand Hold x 30 seconds
Wall-Facing Split Handstand Hold x 30 seconds

For 60 seconds, perform one set of:
Donkey Kicks x max reps

Metcon

B: 200624 (AMRAP – Rounds and Reps)

AMRAP x 6 min:

6 Toes to bar

6 Dumbbell Box Step-overs (2 DB:s)

Rest 3 min

AMRAP x 6 min:

15 sec Handstand Hold

15 Kettlebell Swings

Tisdag 200623

EGO CrossFit – WOD

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Weightlifting

A: 1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat (8 sets x 1 complex)

Metcon

B: 200623 (Time)

For time:

60 Double-unders

30 1-arm Kettlebell Row (15 per arm)

60 Double-Unders

30 1-arm Kettlebell Snatch (15 per arm)

60 Double-unders

30 Sit-Ups

60 Double-unders

30 Goblet Squats

Måndag 200622

EGO CrossFit – WOD

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Metcon

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

Fredag 200619 – Midsommarafton

Hoppas ni får en helt underbar midsommarhelg!

Inga pass i boxen förrän nästa vecka!

Kramar!

/Helena