Onsdag 151202

EGO CrossFit – WOD

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Julkalender

Julkalender, Lucka 2, Pass 2:

FM
A1. Split squats 3 sets x 8 reps/sida @4210, rest 30 sec
A2. Dynamisk pikstretch 3 sets x 10 reps, rest 30 sec

EM
A1. Skulderbladspushups 3 sets x 10 reps @1113, rest 30 sec
A2. Skulderbladspullups 3 sets x 10 reps @1113, rest 30 sec
B. Brygga med upphöjda ben 3 sets x 30 sec, rest 60 sec

Weightlifting

A1: Push Press (4 sets x 2-4 reps, rest 60 sec)

A2: Isometric Hold – Chin Over the Bar (4 sets x 15-30 sec, rest 90 sec)

Metcon

151202 (AMRAP – Reps)

5 rounds of:
In 60 sec:
10 KBS (heavy)
Max Reps of Thrusters (35/25kg)
Rest 60 sec between rounds.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

EGO CrossFit – WOD Green

Weightlifting Green

A1: Push Press (5 sets x 5 reps, rest 45 sec)

A2: Isometric Hold – Chin Over the Bar (5 sets x 15-30 sec, rest 90 sec)

Metcon Green

151202 Green (AMRAP – Reps)

5 rounds of:
In 60 sec:
10 KBS (heavy)
Max Reps of Thrusters
Rest 60 sec between rounds.


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