Category: WOD:s

Fredag 191018

EGO CrossFit – WOD

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Weightlifting

A: 1 Snatch Balance + 3 OHS (3 sets x 1 complex)

B: 1 Hang Snatch High Pull + 1 Hang Squat Snatch + 1 Snatch High Pull + 1 Squat Snatch (On the 1:30 x 5 Sets: 1 complex)

Metcon

C: 191018 (Time)

For time:

Buy in: 20 Pushups

12-10-8-6-4-2:

Kettlebell snatches (per arm)

Burpees over Kettlebell

Buy out: 20 Pushups

EGO CrossFit – WOD

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Weightlifting

A1: Bulgarian split squats (3 sets of 6-12 reps)

A2: Dual dumbbell row (@3121 3 sets x 8-12 reps)

Metcon

B: 191017 (AMRAP – Rounds and Reps)

AMRAP x 12 min of:

30 Kettlebell Swings

20 Wall Ball Shots

10 Toes to Bar

Onsdag 191016

EGO CrossFit – WOD

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Strength

A: Floor Press (4 sets x 8-15 reps )

With dumbbells

Metcon

B: 190404 (Time)

4 rounds for time of:

5/5 one-arm Kettlebell Push Presses

20 Goblet squats

50 Double-Unders

Tisdag 191015

EGO CrossFit – WOD

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Weightlifting

A: 191015 (On the 1:30 x 7 Sets: 1 complex)

1 Power Clean

1 Hang Power clean

1 Hang Squat Clean

Metcon

B: 191015 (Time)

2&2, 10 rounds of:

4 Hang power clean

8 Burpees

12 Toes to bar

(gör varannan övning)

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (6-6-6-6 reps @00X1 )

@55-60%, speed focus: get up fast!)

Metcon

B: 191014 (Time)

6 rounds for time:

6 Strict Pull-Ups

12 Kettlebell Front rack forward lunges (one kettlebell)

6 Box jump overs

WOD Team

170715 (AMRAP – Rounds and Reps)

In teams of 2, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

50 Double-Unders

40 Wall Ball Shots

30 Kettlebell Swings

20 Burpees

10 Pull-Ups

Partner A starts with 50 double-unders, Partner B then performs 40 wall ball shots, Partner A then performs 30 kettlebell swings, Partner B does 20 burpees, Partner A does 10 pull-ups, then Partner B does 50 double-unders and so on.

Fredag 191011

EGO CrossFit – WOD

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Weightlifting

A: 1 Snatch Balance + 3 OHS (5 sets x 1 complex)

Metcon

B: 191011 (AMRAP – Reps)

5 Rounds for max reps:

1. 45 sec Sit-Ups, (15 sec rest)

2. 45 sec alternating Dumbbell snatches, (15 sec rest)

3. 45 sec Assault bike for cal, (15 sec rest)

4. 60 sec rest

Torsdag 191010

EGO CrossFit – WOD

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Weightlifting

A1: Bulgarian split squats (3 sets of 6-12 reps)

A2: Single arm dumbbell row (@3121 3 sets x 8-12 reps/arm)

Metcon

B: 191010 (Time)

2&2, 10 rounds of:

10 Dumbbell/Kettlebell Hang Clusters

10 Jumping lunges

10 Strict Pull-Ups

Then:

30 Shuttle Runs (A & B runs at the same time. 30 runs each)
Gör varannan övning. Förutom löpningen som görs tillsammans samtidigt.

Onsdag 191009

EGO CrossFit – WOD

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Weightlifting

A: Seated barbell behind the neck press (5-4-3-2-1 reps @31X1 )

(build up to a max)

Metcon

B: 191009 (Weight)

EMOM x 20 min:

1. 10 alternating reverse Lunges with dumbbells

2. 200/150 m Row

3. 20+20 sec side Elbow Plank

4. 45 sec Farmers Carry

Strength

C: Turkish Get Up (10 reps (alternating arm))