Daily Archives: 10 november, 2021

Torsdag 211111

EGO CrossFit – WOD

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Weightlifting

Clean

Every 60 sec x 10 Sets:

Min 1-5:

2 Hang Power Clean + 1 Power Clean

Min 6-10:

1 Hang Power Clean + 2 Power Clean

211111 (5 Rounds for time)

Every 4 min x 5 Sets:

10 DB Hang Squat Clean

10 DB Push Press

10 alt. DB Front Rack Reverse Lunges

10 DB Burpees

*Aim is to finish sets in 2:00 or less for each round, so scale accordingly

Onsdag 211110

EGO CrossFit – WOD

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Strength

A1. Single Arm Glute Bridge Dumbbell Floor Press @30X0

3 sets x 10-12/arm

Rest 30 sec

A2. Dumbbell Floor Press @3111

3 sets x 12-15 reps

Rest 30 sec

A3. Dumbbell Cross Body Carry;

3 sets x 30 sec/side carry

Rest 2 min

B: 211110 (Time)

For Time:

Shuttle Run x 20

-then-

21-15-9

DB Thruster

Toes to Bar

*Shuttle Run = 10 m.

Core

3 Sets:

12/side Side Plank Hip Taps

20 Alternating Army Plank Crawlers

15 Tuck Ups