Daily Archives: 6 september, 2020

Måndag 200907

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (3-3-3-2-2 reps)

B: Single arm dumbbell row (4 sets x 6-8 reps/arm @2111)

Metcon

C: 200907 Lunch (AMRAP – Rounds and Reps)

AMRAP x 4 min:

10 Air Squats

6 Push-ups

4 Box jumps

Rest 1 min

AMRAP x 4 min:

8 One arm DB Hang power clean & press (4 per arm)

4 Box jump overs

Rest 1 min

AMRAP x 4 min:

8 One arm DB Clusters (4 per arm)

4 Burpee Box jump overs

C: Cindy Bro Style (AMRAP – Rounds and Reps)

AMRAP x 12 min:

5 Pendlay Row

10 Strict DB Bicepscurls

15 Push-Ups

WOD 40 min

200907 (AMRAP – Rounds and Reps)

2 rounds of:

B1. AMRAP x 4 min:

15 Kettlebell Swings

30 Air squat

15 Sit-Ups

Rest 1 min

B2. AMRAP x 4 min:

10 One arm DB Hang power clean(5 per arm)

6 One arm DB Shoulder to overhead (3 per arm)

4 Box jump overs

Rest 1 min

Gör alltså B1-B2-B1-B2