EGO CrossFit – WOD
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