EGO CrossFit – WOD

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Metcon

190123 (AMRAP – Rounds and Reps)

A. 2&2, AMRAP x 12 min:

12/10 cal Row

6 Devils press

8 Squats with DB:s on shoulders

Rest 3 min

B. 2&2, AMRAP x 12 min:

10/8 cal Assault bike

12 Kettlebell swings

8 Wall ball shots

WOD Team

171223 (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 20 minutes of:

20 Shuttle runs

20 Medicinball Squat Cleans

20 Toes to Bar

Partners can divided up the running, cleans and toes to bar however they’d like, but only one partner works at a time.

Fredag 200124

EGO CrossFit – WOD

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Weightlifting

A: Push Press (8-6-4-8 reps @31X2 )

(last set of 8 should be heavier than the first)

Metcon

B: 200124 (AMRAP – Rounds and Reps)

2&2, AMRAP x 15 min:

60 Alt. DB Snatch

60 Mountain-climbers

45 sec OH Plate hold

60 Kettlebell swings

60 Lateral lunge (KB Goblet hold)

25 sec/arm Sideplank

Dela repsen som ni vill. Förutom OH Plate hold och sidoplanka som görs av båda samtidigt

EGO CrossFit – WOD

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Warm-up

A. 3 Sets not for time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

Weightlifting

B: Front Squat (Take 10 min to find todays 5RM)

Metcon

C: 200123 (Time)

For Time:

100 Air Squats

50 Plate Hops

25 Thrusters

Onsdag 200122

EGO CrossFit – WOD

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Gymnastics

Handstand Hold Progressions

A1. EMOM x 4 min (4 sets) of:

Min 1 – Mini Handstands x 10 reps

Min 2 – Kick-Up to Handstand on Wall x 40 sec

(Attempt to get your feet together before making contact with the wall and try to hit the wall as softly as possible)

A2. EMOM x 4 min (2 set) of:

Min 1 – Back-To-Wall Donkey Kicks x 10-15 reps

Min 2 – Elbow Drop Push-Ups x 5-10 reps

A3. For 60 sec:

Nose-To-Wall Handstand Hold

Metcon

B: 200122 (AMRAP – Reps)

30 sec ON, 30 sec OFF x 4 rounds for max reps of:

1. Strict Handstand Push-Ups or Heavy L-Seated DB Presses

2. Assault bike

3. Strict TTB/Knees to elbows

4. Row

Tisdag 200121

EGO CrossFit – WOD

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Weightlifting

A: 3 Hang Clean + 2 Split Jerk (5 sets x 1 complex)

B: Power Clean (5 sets x 3 reps)

Metcon

C: 200121 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

30 Double Unders

10 Power Cleans

30 Double Unders

10 Split jerks

EGO CrossFit – WOD

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WOD Team

171211 Team (Time)

2&2 for time:

200 Walking lunges (alternating 20 steps)

immediately followed by…

20 rounds (partners alternating full rounds) of…

5 Pullups

10 Pushups

15 Air Squats

immediately followed by…

200 Sit-Ups

50 Burpee over partner in plank

Fredag 200117

EGO CrossFit – WOD

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Weightlifting

A: Push Press (8-6-4-2 reps (TnG reps))

Metcon

B: 200117 (AMRAP – Rounds and Reps)

2&2, AMRAP x 18 min:

30 Double-Unders

20 Mountain-climbers

5 Dumbbell Push press/arm

Gör varannan övning.

Torsdag 200116

EGO CrossFit – WOD

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Weightlifting

A: Overhead Squat (4-4-4 reps @32X1)

B: Power Snatch

EMOM x 5 min:

3 reps @55% of 1RM

EMOM x 5 min:

3 reps @60% of 1RM

Metcon

C: 200116 (Time)

3 Rounds:

8 Overhead Squat

8 Jumping lunges

8 Power Snatch

8 Toes to Bar