EGO CrossFit – WOD
Metcon
140208 (AMRAP – Reps)
TeamWOD 2&2:
OTM x 30 min:
3 Thruster 45/30kg
6 Box jumps 60/45cm
Max reps burpees
Odd minutes: Person 1 goes
Even minutes: Person 2 goes
Your result is total reps of burpees!
2 RFT:
21 Wall ball shots 9/6kg
12 Pullups
15 Wall ball shots 9/6kg
9 Pullups
9 Wall ball shots 9/6kg
6 Pullups
21-18-15-12-9-6-3 reps for time of:
Thrusters 45/30kg
Burpees
EMOM x 15:
1 Power Snatch + 1 Snatch + 1 OHS
EMOM x 7:
Clean + 2 Front Squat
5 RFT:
10 TTB
15 Box jumps 60/40 cm
20 Wall balls 9/6 kg
5 RFT:
10 V-ups
15 Box jumps 60/40 cm
20 Wall balls 9/6 kg
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Hej!
Aktuellt vecka 5:
– OL-kursen startar denna vecka med träffar på tisdag 18.30-19.30 och torsdag 18.30-19.30!
– Fortsätt jobba på med rörligheten! Så ofta som möjligt!
– Försök se till att få en stund ute i dagsljus varje dag och fyll på med D-vitamin genom att äta fet fisk, ägg, vissa mejeriprodukter och/eller eventuellt tillskott (Läs gärna mer här!). På Ego säljer vi till exempel PurePharma Vitamin D3.
Kom ihåg våra ordningsregler:
Ha en fin vecka!
Vi syns i boxen!
/Helena
2&2, AMRAP 5 min:
Ground to Overhead, 60/45kg
(Alternate every 5 reps)
Rest 3 min
2&2, AMRAP 5 min:
Wall Ball Shots 9/6kg
(Alternate every 15 reps)
For time:
21-15-9:
Push/Split Jerk 45/30kg
Lateral Burpees over barbell
8 x 20 sec on, 10 sec off
In teams of 4:
3 rounds for max reps:
60 sec: Row (Calories)
60 sec: Pushups
60 sec: Box Jump Overs 60/40cm
60 sec: Situps
60 sec: Wall Ball Shots 9/6kg
(Rest 60 sec between sets)
3 RFT:
20 Burpees
40 KB swings 24/16kg
20 Wall balls 9/6kg
Max 15 min!
8 rounds:
20 sec on, 10 sec off:
Alternate Hollow holds and Pushup Plank
EMOM x 10
Odd: 4-5 Hang Power Clean
Even: 2-3 Clean
AMRAP 15 min:
2 Clean & Jerks 60/40kg
30 DU:s
4 Clean & Jerks 60/40kg
30 DU:s
6 Clean & Jerks 60/40kg
30 DU:s
8 Clean & Jerks 60/40kg
30 DU:s
…
(Add 2 reps per round until time runs out)
2&2, 3 rounds of:
40 Shuttle runs
40 Wall Ball Shots 9/6kg
40 KBS 24/16kg
40 Strict Pushups
(Alternate to complete)
2&2, 3 rounds of:
30 Shuttle runs
30 Wall Ball Shots 9/6kg
30 KBS 24/16kg
30 Strict Pushups
(Alternate to complete)
8 x 20 sec on, 10 sec off