Monthly Archives: juli 2016

Måndag 160711

EGO CrossFit – WOD

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Team WOD

131228 (Time)

TeamWOD 2&2:
For time:
20-19-18-17-16-15-14-13-12-11-10 reps:
Thrusters
Burpees

After every set burpees, do 5 pullups each!

Lördag 160709

EGO CrossFit – WOD

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Team WOD

140726 (AMRAP – Rounds)

2&2 AMRAP x 30 min:
Person A runs 400 m
Person B does 1 round of:
5 GTOH
10 Pushups
15 Situps

Fredag 160708

EGO CrossFit – WOD

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Weightlifting

1 Hang Snatch + 1 Snatch (10 sets x 1 rep)

Every 2 min, for 20 min (10 sets):
1 Hang Snatch + 1 Snatch

Metcon

160708 (Time)

5 RFT:
5 Shoulder to Overhead
10 Burpees Over the Barbell

Torsdag 160707

EGO CrossFit – WOD

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Weightlifting

Back Squat (6 sets x 5-4-3-2-1-8 reps)

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 min between sets.

Metcon

150709 (Time)

5 RFT:
400 m Run
15 Box jumps
15 KBS

Onsdag 160706

EGO CrossFit – WOD

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Team WOD

160706 (Time)

2&2, alternating each movement, complete 20 RFT:
10 Thrusters
10 Burpees
30 Double Unders/45 Single Unders

(Partner A performs 10 thrusters; Partner B performs 10 burpees; Partner A performs DU:s; Partner B performs 10 thrusters…)

Tisdag 160705

EGO CrossFit – WOD

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Weightlifting

Power Clean (12 sets x 1 rep)

EMOM for 12 minutes:
Power Clean x 1 rep
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

Metcon

Wittman (Time)

7 RFT:
15 KBS 24/16 kg
15 Power Clean 45/30 kg
15 Box jumps 60/45 cm

Måndag 160704

EGO CrossFit – WOD

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Team WOD

Team Karabel (Time)

2&2, 10 rounds each of:
3 Power Snatches 60/40kg
15 Wall ball shots 9/6kg

Lördag 160702

EGO CrossFit – WOD

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Team WOD

141206 (Time)

2&2 for time:
40 Burpees
100 Wall ball shots 9/6 kg
40 Burpees
100 Walking lunges
40 Burpees
100 KBS 24/16 kg
40 Burpees
100 Pushups
40 Burpees