Tisdag 190709

EGO CrossFit – WOD

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Strength

WOD

A1. Kneeling one-arm dumbbell press, 4 sets x 8 reps/arm @40X1

A2. Supinated Pullups, 4 sets x 6 reps @40X1

A3. Incline Dumbbell press on bench, 4 sets x 8 reps @40X1

Rest 90 sec

B1. Dumbbell row, 4 sets x 8 reps/arm @40X1

B2. Scull crushers, 4 sets x 6 reps @40X1

B3. Hammer curls (seated) 4 sets x 8 reps @40X1

Rest 90 sec

C1. Dumbbell Flyes, 4 sets x 8 reps @40X1

C2. Barbell row (wide grip) 4 sets x 6 reps @40X1

C3. Biceps curls, 4 sets x 8 reps @40X1

Måndag 190708

EGO CrossFit – WOD

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WOD Team

180122 (AMRAP – Rounds and Reps)

2&2, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

5 Push-Ups

15 Air Squats

20 Double-Unders/30 Single-Unders

Lördag 190706

EGO CrossFit – WOD

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Strength

A1. Deadlifts, 4 sets x 6 reps @40X1

A2. Arnold press, 4 sets x 8 reps @40X1

A3. Band Pull-Apart, 4 sets x 8 reps @40X1

Rest 90 sec

B1. Shoulder press w. dumbbells, 4 sets x 6 reps @40X1

B2. Face pulls w. band, 4 sets x 8 reps @40X1

B3. Biceps curl w. barbell, 4 sets x 8 reps @40X1

Rest 90 sec

C. Farmers walk w. 1 kettlebell in front rack, 1 kettlebell in suitcase hold, 2 sets x 30 m/arm

D. Farmers walk w. 2 kettlebells in suitcase hold, 2 sets x 30 m

Fredag 190705

EGO CrossFit – WOD

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Weightlifting

A: 1 Power Clean + 1 Squat Clean + 1 Front Squat (EMOM x 6 sets: 1 complex)

Metcon

B: 190705 (Time)

5 rounds of:

20 steps single arm Dumbbell Overhead Lunges (switch arm after 10 steps)

10 Pushups

20 Russian twists

Torsdag 190704

EGO CrossFit – WOD

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Strength

WOD

A1. Squats with 2 kettlebells in front rack, 4 sets x 8 reps @40X1

A2. Back squats, 4 sets x 6 reps @40X1

A3. Hip thrusts, 4 sets x 8 reps @40X1

Rest 90 sec

B1. One-leg hip thrusts, 4 sets x 8 reps/leg @40X1

B2. Bulgarian split squats, 4 sets x 6 reps/leg @40X1

B3. Banded Glute kick backs 4 sets x 8 reps/leg @40X1

Rest 90 sec

C1. Back extensions (in GHD), 4 sets x 8 reps @40X1

C2. Dips, 4 sets x 6 reps @40X1

C3. Pushups, 4 sets x 8 reps @40X1

Onsdag 190703

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (Build to a heavy single in 15 min)

Metcon

B: 190703 (AMRAP – Rounds and Reps)

AMRAP x 7 min:

3/3 Kettlebell Clean & Press

5 Burpees

Rest 3,5 min

AMRAP x 7 min:

3/3 Dumbbell Snatches

10 Air Squats

20 Double-Unders

Tisdag 190702

EGO CrossFit – WOD

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Strength

A1. Kneeling one-arm dumbbell press, 4 sets x 8 reps/arm @40X1

A2. Supinated Pullups, 4 sets x 6 reps @40X1

A3. Incline Dumbbell press on bench, 4 sets x 8 reps @40X1

Rest 90 sec

B1. Dumbbell row, 4 sets x 8 reps/arm @40X1

B2. Scull crushers, 4 sets x 6 reps @40X1

B3. Hammer curls (seated) 4 sets x 8 reps @40X1

Rest 90 sec

C1. Dumbbell Flyes, 4 sets x 8 reps @40X1

C2. Barbell row (wide grip) 4 sets x 6 reps @40X1

C3. Biceps curls, 4 sets x 8 reps @40X1

Måndag 190701

EGO CrossFit – WOD

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WOD Team

190701 Team (Time)

2&2, alternating each movement, complete 10 rounds for time of:

400 m Run

15 Goblet Squats

10 Burpee Box Step-Overs

(Partner A runs; Partner B performs 15 goblet squats; Partner A performs 10 burpee box step-overs; Partner B runs; Partner A performs 10 goblet squats; etc….)

Lördag 190629

EGO CrossFit – WOD

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Strength

A1. Deadlifts, 4 sets x 6 reps @40X1

A2. Arnold press, 4 sets x 8 reps @40X1

A3. Band Pull-Apart, 4 sets x 8 reps @40X1

Rest 90 sec

B1. Shoulder press w. dumbbells, 4 sets x 6 reps @40X1

B2. Face pulls w. band, 4 sets x 8 reps @40X1

B3. Biceps curl w. barbell, 4 sets x 8 reps @40X1

Rest 90 sec

C. Farmers walk w. 1 kettlebell in front rack, 1 kettlebell in suitcase hold, 2 sets x 30 m/arm

D. Farmers walk w. 2 kettlebells in suitcase hold, 2 sets x 30 m

Fredag 190628

EGO CrossFit – WOD

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Weightlifting

A: 3-Position Clean (hang squat clean at thigh/hip, hang squat clean at knee, squat clean) (5 sets x 1 complex)

Metcon

B: 170608 (Time)

21, 15 and 9 reps for time of:

Hang Squat Cleans

Bar-Facing Burpees Over the Barbell