Måndag 191111

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (2 reps @00X1 every 60 sec x 8 sets (speed focus))

Metcon

B: 191111 (AMRAP – Rounds and Reps)

AMRAP x 14 min:

7 Burpee box jump overs

14 Kettlebell swings

WOD Team

151123 Team WOD (AMRAP – Reps)

Teams of 4:

AMRAP x 2 Rounds:

Station 1: 2 min Burpees

(Rest 1 min)

Station 2: 2 min Box jumps

(Rest 1 min)

Station 3: 2 min Row for cals

(Rest 1 min)

Station 4: 2 min Kettlebell swings

(Rest 1 min)

Station 5: 2 min Air Squats

(Rest 1 min)

Station 6: 2 min Sit-Ups

(Rest 1 min)

Fredag 191108

EGO CrossFit – WOD

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Weightlifting

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

Metcon

B: 191108 (Time)

40-30-20-10 reps of:

Kettlebell swings

Wall sit (seconds)

Cross body V-ups

Strength

C1. Standing Tricep Extension with dumbbell, 3 sets x 8-12 reps/arm

C2. Roll-outs, 3 sets x 12-15 reps

Torsdag 191107

EGO CrossFit – WOD

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Weightlifting

A: Shoulder Press (5 sets x 4 reps)

B: Barbell Row (4 sets x 8-12 reps)

Metcon

C: 191107 (Time)

For Time:

10 Wall ball shots

30 Double-Unders

20 Wall ball shots

30 Double-Unders

30 Wall ball shots

30 Double-Unders

40 Wall ball shots

30 Double-Unders

50 Wall ball shots

30 Double-Unders

Onsdag 191106

EGO CrossFit – WOD

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Metcon

191106 (AMRAP – Rounds)

2&2:

A.

AMRAP x 11 min:

P1: 12/9 cal Assault bike

P2: 6-4-2 reps:

Dumbbell Box step overs

Dumbbell Row

Rest 3 min

B.

AMRAP x 11 min:

P1: 300/250m Row

P2: 5 Kettlebell Thrusters

5 Kettlebell Hang Power cleans

5 Kettlebell Push press

5 Kettlebell Front squats

Tisdag 191105

EGO CrossFit – WOD

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Weightlifting

A: Floor Press (5 sets x 6-8 reps )

Metcon

B: 191105 (Time)

For time:

10 Shuttle runs

20 Push-Ups

30 Sit-Ups

40 Mountain-climbers

30 Sit-Ups

20 Push-Ups

10 Shuttle runs

Strength

C1: Turkish Get Up (3 sets x 6 reps (Alternating arms each rep))

C2: Strict Toes-To-Bar (@3110, 3 sets x 8-10 reps)

Måndag 191104

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (2-2-2-2-2 reps @00X1)

Metcon

B: 191104 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

30+30 m Single Kettlebell Front rack Carry

12 Forward Lunges w. KB goblet hold

20 Russian twists w. Medicine ball

WOD Team

140315 (Time)

TeamWOD 2&2:

1 RFT:

60 Kettlebell swings

150 Double-Unders

2 RFT:

20 Wall ball shots

30 V-ups

3 RFT:

20 Push-Ups

20 Shuttle runs

Lördag 191102 – Alla helgons dag

Hej på er!

Inget pass med instruktör idag lördag!

Ha en riktigt fin helg!

Fredag 191101

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (6-6-5-5-4 reps)

B: 191101 (Time)

21-18-15-12-9 reps of:

Goblet squats

Sit-Ups

30 sec Elbow plank after each round

Strength

C1. Tricep kickbacks with dumbbell, 3 sets x 8-12 reps/arm

C2. Turkish Sit-ups, 3 sets x 3 reps per arm

Torsdag 191031

EGO CrossFit – WOD

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Weightlifting

A: Shoulder Press (5 sets x 5 reps)

B: Barbell Row (4 sets x 8-12 reps)

Metcon

C: 191031 (Time)

6 rounds for time of:

12 Single arm Kettlebell Thrusters (6 per arm)

24 Double-unders