Category: WOD:s

Tisdag 191008

EGO CrossFit – WOD

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Weightlifting

A: 1 Clean Pull + 1 Power Clean + 1 Hang Power Clean (On the 1:30 x 6 Sets)

Metcon

B: 191008 (Time)

4 rounds for time:

15 Kettlebell swings

10 Squat thrusts

15 Toes to bar

Måndag 191007

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (8-8-8-8 reps @00X1 )

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

Metcon

B: 181005 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

9 Wall ball shots

12 Box jump overs

21 Double-unders

WOD Team

141206 (Time)

2&2 for time:

40 Burpees

100 Wall ball shots 9/6 kg

40 Burpees

100 Walking lunges

40 Burpees

100 KBS 24/16 kg

40 Burpees

100 Pushups

40 Burpees

Fredag 191004

EGO CrossFit – WOD

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Warm-up

1. Mobility

2. Barbell WU:

2 rounds of:

3 hang clean high pulls

3 hang muscle cleans

3 strict presses

2 rounds of:

3 front squats

3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)

3 hang squat cleans

Weightlifting

A: Clean High Pull (4 sets x 3 reps)

3 reps on the 30 sec x 4 sets

B: Hang Squat Clean (4 sets x 3 reps)

3 reps on the 45 sec x 4 sets

Metcon

C: 191004 (Time)

15-12-9 reps of:

Hang squat cleans

20 Air squats & 30 Mountain-climbers after each round

Strength

D1: Barbell Drag Curls (3 sets x 8-12 reps)

D2: Turkish Situp (3 sets x 6-8 reps/arm)

Torsdag 191003

EGO CrossFit – WOD

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Strength

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

A2: Strict pullups (3 sets x max reps @31X2 )

Metcon

B: 180925 (AMRAP – Rounds and Reps)

AMRAP x 12 min of:

30 Kettlebell Swings

20 Wall Ball Shots

10 Toes to Bar

Onsdag 191002

EGO CrossFit – WOD

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Weightlifting

A: Half kneeling barbell behind the neck press (4 sets x 4 reps/leg @21X1 (8 reps each set))

Metcon

B: 190410 (Time)

4 rounds, each for time:

8 Box step overs

8 Single arm KB Clean & jerk (right arm)

8 Box step overs

8 Single arm KB Clean & jerk (left arm)

(Start a new round every 2 min (scale accordingly). During the box step over, keep the KB in the front rack)

Tisdag 191001

EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (5 sets x 3 reps)

B: Snatch High Pull (5 sets x 2 reps)

C: Hang Squat Snatch (5 sets x 2 reps)

Metcon

D: 191001 (Time)

For time:

18 Burpees

18 Alternating Single-Arm Dumbbell Snatches

14 Burpees

14 Alternating Single-Arm Dumbbell Snatches

10 Burpees

10 Alternating Single-Arm Dumbbell Snatches

Måndag 190930

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (5 sets x 1.1.1 reps @21X1)

10 sec pause between 1.1.1. Build weight each cluster

Metcon

B: 190930 (Time)

For time:

30 Double-unders

30 Goblet squats

30 Sit-Ups

30 Push-ups

30 Double-unders

WOD Team

190930 Team (AMRAP – Rounds)

2&2 in 20 min:

”Karen”

(150 Wall ball shots 9/6 kg)

For remaining time:

AMRAP ”Cindy”

(5 Pullups, 10 Pushups, 15 Air Squats)

Dela upp Wall balls som ni vill. I Cindy gör ni ett helt varv innan ni byter.

Fredag 190927

EGO CrossFit – WOD

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Weightlifting

A: Clean Pull (3 sets x 3 reps)

B: Power Clean (3 sets x 3 reps)

Metcon

B: 190927 (Time)

For time:

10 Rounds of:

3 Power Cleans

6 Push-ups

9 Air Squats