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Gymnastics

A1.

Strict Handstand Push-Up x max reps

Metcon

B: 200401 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

30 sec Wall Sit

5 HSPU/Dumbbell Z-presses

20 alt. KB Goblet hold reverse lunges

EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (5 sets x 3 reps)

B: Snatch Pull (5 sets x 2 reps)

C: Power Snatch (5 sets x 2 reps)

Metcon

D: 200331 (Time)

For Time:

21-15-9 reps of:

Power Snatches

Between and after each round:

3 Rounds of:

5 Push-Ups

10 Sit-Ups

15 Air Squats

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Metcon

200330 (Time)

3 Rounds for time:

30 Wall ball shots

30 Sumo KB Deadlift High Pulls

30 Box Jumps

30 KB/DB Row (15 per arm)

30 Elbow Jacks

1 min Rest

EGO CrossFit – WOD

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EGO CrossFit – WOD

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Strength

A1: Turkish Get Up (4 sets x 10 alt reps)

A2: Goblet Squat (4 sets x 10 reps)

With 3 sec pause in bottom.

A3: Plank (4 sets x 40-50 sec)

On elbows.

Metcon

B: 200327 (AMRAP – Rounds and Reps)

AMRAP x 14 min:

40 Double-Unders

20 Single-Arm DB/KB Push Presses

10 DB/KB Dual Row
*For the Single-Arm Dumbbell Push Press, hold two DB:s or KB:s in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm.

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Weightlifting

A: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean (Every 1:30 x 7 Sets: 1 complex)

Metcon

B: 200326 (Time)

For time:

3 Hang Squat Cleans

12 Burpees

6 Hang Squat Cleans

12 Burpees

9 Hang Squat Cleans

12 Burpees

12 Hang Squat Cleans

12 Burpees

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Gymnastics

Muscle-up Progressions

A1. Spend 60 sec working through the progressions for the Bad Cheerleader jump to the bar.

A2. Every 30 sec, for 2 min (4 sets) of:
Target Reach Swing x 6-10 reps
*Aim for the center of the target, but don’t touch it. Feet should be pointing toward it during the entire set.

A3. Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Box Jump-Up to Front Support x 5-6 reps
Interval 2 – Arch Under Bar Jump to Support x 3-4 reps

A4.
Level 1
For 60 sec, perform one set of:
Bouncing Knees-To-Chest x max reps (goal is 50 reps)

Level 2
For 60 sec, perform:
Bar Muscle-Up x 1 rep
*Reset on between reps, starting from the ground each time. Perform as many single bar muscle-ups as possible within the time cap.

Metcon

B: 200325 (Time)

30-20-10 reps for time:

One arm DB Thrusters (15-10-5 per arm)

DB Box Step Overs

One arm Devils press (15-10-5 per arm)

Sit-Ups

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Weightlifting

A: 1 Hang Snatch High Pull + 1 Hang Power Snatch + 1 Hang Snatch High Pull + 1 Hang Power Snatch (On the 1:30 x 5 Sets: 1 complex)

Metcon

B: 200324 (AMRAP – Rounds and Reps)

2 Rounds of:

AMRAP x 5 min:

5 Hang Power Snatch

10 Box jumps

Rest 2,5 min between rounds

EGO CrossFit – WOD

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Metcon

200323 (Time)

For time:

50 Kettlebell Swings

50 Mountain-climbers

50 Plate Thrusters

50 Mountain-climbers

25/arm KB/DB Row

50 Mountain-climbers

50 Plate Thrusters

50 Mountain-climbers

50 Kettlebell Swings

EGO CrossFit – WOD

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Choice of the Coach