Fredag 190906

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (4-4-3-3-2 reps @3131)

Metcon

B: 190906 (Time)

6 rounds for time of:

12 Kettlebell Swings

9 Push-Ups

6 Toes to Bar or Hanging Leg Raises

Strength

C1: Plate front raises (3 sets of 8-12 reps)

C2: Dynamic Side Plank (3 sets of 10-20 reps)

Torsdag 190905

EGO CrossFit – WOD

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Weightlifting

A: 3 Hang power cleans to Front squat (5 sets x 3 reps)

(receive each rep a little deeper, pause 2 seconds in receiving position)

B: Hang Power Clean (5 sets of 3 reps)

Metcon

C: 190905 (Time)

5 rounds of:

200 m Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Onsdag 190904

EGO CrossFit – WOD

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Weightlifting

A: Barbell Z Press (7-6-5-4-4 reps)

B1: Dumbbell or Kettlebell Shrugs (3 sets x 8-10 reps)

B2: Bicepscurl (3 sets x 8-10 reps)

With barbell.

Metcon

C: 190904 (Time)

2&2, 3 rounds each for quality:

10 Double dumbbell press + 20 m Overhead walk

Then: 2 rounds of: 10 weighted Box step-overs each

2&2, 3 rounds each for quality:

10 Double Kettlebell Clean + 20 m Front rack walks

Then: 10 Alt. side Sandbag thruster each

Tisdag 190903

EGO CrossFit – WOD

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Weightlifting

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

B: Hang Power Snatch (5 sets of 3 reps)

Metcon

C: 190903 (AMRAP – Reps)

1. For 4 min:

500 m Row

Max reps Air Squats

Rest 2 min

2. For 4 min:

30/20 Cal Assault bike

Max reps Sit-ups

Rest 2 min

3. For 4 min:

400 m Run

Max reps Squat Thrusts

Måndag 190902

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (5-5-4-4-3 reps @32X1)

B1: Walking lunges with dumbbells (3 sets of 6-12 reps)

Or kettlebells

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

Metcon

C: 190902 (Time)

For time:

10-8-6-4-2 reps of:

One-arm Kettlebell Thrusters per arm

One-arm Kettlebell Row per arm

Goblet Squats

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 190830

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (5-5-4-4-3 reps @3131)

Metcon

B: 190830 (AMRAP – Rounds and Reps)

AMRAP x 10 min:

5 Strict Toes to bar

10 Kettlebell swings

30 Double-unders

Strength

C1: Dumbbell lateral raises (3 sets of 8-12 reps)

C2: Cross body V-ups (3 sets of 10-20 reps)

Torsdag 190829

EGO CrossFit – WOD

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Weightlifting

A: 3 Hang power cleans to Front squat (4 sets x 3 reps)

(receive each rep a little deeper, pause 2 seconds in receiving position)

B: Hang Power Clean (5 sets of 2 reps)

Metcon

C: 190829 (Time)

4 rounds of:

400 m Run

10+10 one arm Dumbbell Hang Clean & Jerks

10 Pull-ups

Onsdag 190828

EGO CrossFit – WOD

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Weightlifting

A: Barbell Z Press (8-7-6-5-4 reps)

B1: Dumbbell or Kettlebell Shrugs (3 sets x 8-10 reps)

B2: Bicepscurl (3 sets x 8-10 reps)

With barbell.

Metcon

C: 190828 (AMRAP – Reps)

2&2, 4 rounds:

1. Front Rack walks x 45 sec, rest 15 sec

2. Assault bike x 45 sec, rest 15 sec

Rest 2 min

2&2, 4 rounds:

1. Farmers walk x 45 sec, rest 15 sec

2. Row x 45 sec, rest 15 sec

Tisdag 190827

EGO CrossFit – WOD

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Weightlifting

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

B: Hang Power Snatch (5 sets of 2 reps)

Metcon

C: 190827 (Time)

5 rounds of:

200 m Run

12 alt. one arm Kettlebell Snatch

30 sec Forearm Plank