18okt
Category: WOD:s
17okt
EGO CrossFit – WOD
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
16okt
EGO CrossFit – WOD
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
15okt
EGO CrossFit – WOD
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
14okt
EGO CrossFit – WOD
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)
13okt
EGO CrossFit – WOD
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.
11okt
10okt
EGO CrossFit – WOD
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
09okt
EGO CrossFit – WOD
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.
08okt
EGO CrossFit – WOD
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