25sep
24sep
EGO CrossFit – WOD
Metcon
Leath (Time)
10 Rounds for time:
4 Burpee Box jump overs
9 Kettlebell swings
20 Push-Ups
24 Air squats
Or:
10 Rounds for time:
4 Burpee Box jump overs
9 Kettlebell swings
10 Push-Ups
14 Air squats
23sep
EGO CrossFit – WOD
Weightlifting
A: Shoulder Press (4 sets x 6-8 reps @21X1, rest 90 sec)
B: Strict pullups (4 sets x 40 sec AMRAP, rest 90 sec )
(perform as many reps as possible, but no more than 3 reps at a time)
Metcon
C: 200924 (Time)
10-9-8-7-6-5-4-3-2-1 reps for time of:
DB/KB Squat Cleans
200 m Run after each set
22sep
EGO CrossFit – WOD
Gymnastics
Bar Muscle-Up Progressions –
A1, Every 30 sec, for 90 sec (3 sets) of:
Bar Jump-Up to Front Support x 3-4 reps
*Try to start the jump up from a squat beneath the bar and straight arms.
A2. EMOM, for 6 min (3 sets) of:
Interval 1 – Swinging Knees-To-Bar x 3 reps
Interval 2 – Arch Under Bar Jump to Support x 6 reps
A3. Option 1 – (If you do not yet have a consistent bar muscle-up)
Every 15 sec, for 2 min (8 sets) of:
Air Chair Swing x 1 rep
*We’re looking for a straight spine with a neutral head position and the angle of the back being approximately 45* reclined at the moment knees are closest to the body.
– – – – – – – –
Option 2 – (If you have a consistent bar muscle-up)
Every 15 sec, for 2 min (4 sets) of:
Interval 1 – Air Chair Swing x 1 rep
Interval 2 – Bar Muscle-Up x 1 rep
Metcon
B: 200923 (AMRAP – Rounds and Reps)
AMRAP x 6 min:
10/8 cal Assault bike
12 Alt. Reverse Lunges w. KB Goblet hold
Rest 3 min
AMRAP x 6 min:
10/8 cal Row
12 Wall ball shots
21sep
EGO CrossFit – WOD
Weightlifting
A: Snatch (5-4-3-2-1 reps)
Start at 70% and increase to a max of 90%
Metcon
B: Full Tilt (Time)
3 Rounds for time:
21 Box jumps
15 Push-Ups
9 Hang Power Snatch
20sep
EGO CrossFit – WOD
Strength
A: Back Squat (5 sets x 1.1.1 reps @21X1, rest 10 sec/rest 90 sec)
These are clusters. Perform 1 rep and then re-rack the bar. Build weight each cluster.
B: Dual dumbbell row (5 sets x 6-8 reps @21X1, rest 90 sec)
Metcon
C: 200921 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
200 m Run
20 Russian Kettlebell Swings
15 Push-Ups
10 Kettlebell Bent-Over Rows (5 per arm)
18sep
17sep
EGO CrossFit – WOD
Metcon
200918 (Time)
For time:
8 Devils Press
Rest 60 sec
8 Devils Press
10 Box Jump Overs
Rest 60 sec
8 Devils Press
10 Box Jump Overs
20 Sit-Ups
Rest 60 sec
8 Devils Press
10 Box Jump Overs
20 Sit-Ups
30 Dumbbell Reverse Alt. lunges
Rest 60 sec
8 Devils Press
10 Box Jump Overs
20 Sit-Ups
30 Dumbbell Reverse Alt. lunges
40 Wall ball shots
16sep
EGO CrossFit – WOD
Weightlifting
A: Shoulder Press (4 sets x 4-6 reps @31X1, rest 90 sec)
B: Strict pullups (4 sets x 30 sec AMRAP, rest 90 sec)
(use assistance if you need)
Metcon
C: 200917 (Time)
For Time:
30 Double-Unders
15 Front Squats
15 Thrusters
30 Double-Unders
12 Front Squats
12 Thrusters
30 Double-Unders
9 Front Squats
9 Thrusters
15sep
EGO CrossFit – WOD
Gymnastics
Bar Muscle-Up Progressions –
A1, Every 30 seconds, for 90 seconds (3 sets) of:
Bar Jump-Up to Front Support x 3-4 reps
*Try to start the jump up from a squat beneath the bar and straight arms.
A2. Every 30 seconds, for 90 seconds (3 sets) of:
Arch Under Bar Jump to Support x 2-4 reps
A3. EMOM, for 4 minutes (4 sets) of:
Kipping Knees-To-Chest x 8-10 reps
A4. Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Tuck-Up x 8-10 reps
Interval 2 – V-Up x 6-10 reps
Metcon
B: 200916 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
Run 200 m
15 Kettlebell swings
30 Mountain-climbers