Fredag 190315

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Deadlift (5 sets x 5 reps, rest 60 sec)

Metcon

B: Team-Christine (Time)

Team-Christine

In teams of 3,

3 rounds:

1500m Row

36 Deadlifts

63 Box jumps

Torsdag 190314

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Shoulder Press (5 sets x 5 reps, rest 60 sec)

Metcon

B: 190314 (AMRAP – Rounds and Reps)

AMRAP x 8 min:

8 Toes to bar

10 (5/side) single arm KB Hang clean & jerk

14/12 cal Row

AMRAP x 8 min:

1-2-3-4-5-6-7-8-9-10 etc. reps for time of:

Dumbbell squats (2 DB:s)

Dumbbell facing burpees

AMRAP x 8 min:

8 Toes to bar

10 Air squats

10/8 cal Assault bike

Onsdag 190313

EGO CrossFit – WOD

View Public Whiteboard

Strength

A1: Dumbbell RNT Split Squats (3 sets x 6-8 reps/leg @20X1, rest 60 sec)

RNT=Reactive Neuromuscular Training.

A2: Strict pullups (@21X1 3 sets x 4-6 reps, rest 60 sec)

A3: Single Arm Dumbell Press (@2112 3 sets x 6-8 reps/arm, rest 60 sec)

Metcon

B: 190313 (AMRAP – Reps)

EMOM x 12 min

(30 sec work: 30 sec rest)

1: Assault bike for calories

2: Hollow body hold

3: Sandbag carry (unbroken fast walk)

Tisdag 190312

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Front Squat (5 sets x 5 reps, rest 60 sec)

B: 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (On the 90 sec x 5: 1 complex)

Metcon

C: 190312 (Time)

5 rounds:

30 Double-unders

5 Power Cleans

7 Bar Facing Burpees

Rest 1 min

Måndag 190311

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

A: Handstand (Practice 20 min.)

Metcon

B: 180410 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

2 Wall walks

4 Hand Release Push-Ups

6 Goblet squats

8 Kettlebell swings

WOD Team

180303 (AMRAP – Rounds)

AMRAP x 25 min:

I lag om 4

P1. 15 cal Row

P2. 15 Wall ball shots

P3. Standing frontrack hold med 2 heavy Kettlebells

P4. Rest

Fredag 190308

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

A: Push-ups (EMOM x 10 min: max unbroken perfect reps )

Bestäm ett antal reps som du (tror att du) klarar av i förväg. Sträva efter att hålla detta jämnt i 10 set.

Metcon

B: 190308 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

15 Box jumps

12 alt. DB snatches

9 Toes to bar

Torsdag 190307

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: 1 Hang Squat Snatch + 1 Squat Snatch + 2 Overhead Squat (5 sets x 1 complex)

Metcon

B: 190307 (AMRAP – Reps)

3 rounds of:

AMRAP x 5 min:

45 Double-unders

15 Power Snatches

Max Lateral Bar Burpees

Rest 3 min

Onsdag 190306

EGO CrossFit – WOD

View Public Whiteboard

Metcon

190306 (AMRAP – Rounds and Reps)

2 sets of 3×3 min intervals:

AMRAP x 3 min:

9-6-3 reps:

Dumbbell Box Step Overs

Chest to bar Pull-ups/Pull-ups

Rest 2 min

AMRAP x 3 min:

9-6-3 reps:

Cal Assault bike

Wall ball shots

Rest 2 min

AMRAP x 3 min:

9-6-3:

Cal Row

Kettlebell swings

Rest 2 min

Tisdag 190205

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: 1 Hang Squat Clean + 1 Squat Clean + 2 Front Squat (5 sets x 1 complex)

Metcon

B: 190305 (Time)

For time:

30 Burpees Over the Barbell

15 Squat Clean & Jerk

30 Burpees Over the Barbell