Monthly Archives: juli 2020

Fredag 200731

EGO CrossFit – WOD

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Weightlifting

A: 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch (In 10 min: Build to heavy complex:)

Metcon

B: 200731 (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Snatches

15 Lateral Barbell Burpees

15 Overhead Squats

9 Lateral Barbell Burpees

9 Squat Snatches

Torsdag 200730

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (8 sets x 8 reps, rest 90 sec)

Metcon

B: Cinnamon Swirl (AMRAP – Rounds and Reps)

AMRAP x 20 min:

200 m Run

5 Strict Pull-ups/Ring-rows

10 Push Presses 43/29kg

15 Deadlifts 43/29kg

Onsdag 200729

EGO CrossFit – WOD

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Gymnastics

A: Pull-ups

For 60 sec, perform one set of:

Pull-Up Negatives x max reps @30A0

B: Pull-ups (EMOM x 5 min (5 sets) of: Pull-Ups x 6-8 reps)

*Challenge yourself by using your legs as little as possible.

Metcon

C: DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here

Tisdag 200728

EGO CrossFit – WOD

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Weightlifting

A: Shoulder Press (8 sets x 8 reps, rest 90 sec)

Metcon

B: 200728 (Time)

8 Rounds for time:

200 m Run

11 Dumbbell Burpee Deadlifts

Måndag 200727

EGO CrossFit – WOD

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Metcon

A: Wittman (Time)

Seven rounds:

1.5 pood/ 1 pood Kettlebell swing, 15 reps

95/65 pound Power clean, 15 reps

15 Box jumps, 24″/20″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

Core

B.

3 Rounds not for time:

15 Weighted Sit-Ups

20 Russian Twists

10 V-ups

20+20 sec Side Plank

Fredag 200724

EGO CrossFit – WOD

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Weightlifting

A2: Bulgarian split squats (3 sets x 8 reps/leg)

A2: Front rack kettlebell walk (3 sets x 30 m)

Metcon

B: 200724 (4 Rounds for reps)

4 Rounds of:

AMRAP x 3 min:

35 Double-Unders

5 Lateral Dumbbell Burpees

Max alt. One-arm Devil’s Press

Rest 2 min

Torsdag 200723

EGO CrossFit – WOD

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Weightlifting

A: 1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch (In 15 min: Build to a heavy complex)

Metcon

B: 200723 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

200 m Run

20 Sit-Ups

10 alt. DB Power Snatches

Onsdag 200722

EGO CrossFit – WOD

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Weightlifting

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

Metcon

B: 200722 (AMRAP – Rounds and Reps)

AMRAP x 6 min:

12/9 cal Row

12 Wall ball shots

AMRAP x 6 min:

12/9 cal Assault bike

9 Pull-ups

AMRAP x 6 min:

6 längder Sled push

12 Kettlebell Swings
(4 personer per station A,B och C. Vila 3 min mellan. Rengör utrustningen i vilan)

Tisdag 200721

EGO CrossFit – WOD

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Weightlifting

A: 1 Hang Squat Clean + 1 Pause Squat Clean (below the knee) (7 sets x 1 complex)

In 15 min:

Complete 7 sets increasing weight .

Metcon

B: 200721 (Time)

For time:

30 Thrusters

30 Squat Cleans

Every minute starting from 0: 30 Double-Unders

Måndag 200720

EGO CrossFit – WOD

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Kettlebell hell (Time)

4 Rounds for increasing load:

10 Double KB Clean

10m Double KB FR Carry

10 Double KB STOH

10m Double KB FR Carry

10 Double KB FR Lunges

10m Double KB FR Carry

10 Double KB FR Squat

(Rest 3 min)

(Each time you put the KBs down, you have to perform 10 Burpees)