Tisdag 200225

EGO CrossFit – WOD

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Weightlifting

A1: Dumbbell Bench Press (2 sets x 6-8 reps, 2 sets x 4-6 reps @30X1)

A2et: Dual dumbbell row (4 sets x 6-8 reps @2111)

Metcon

B: 200225 (AMRAP – Reps)

5 rounds:

1 min DB Box step-overs

1 min Toes to bar

1 min Row

(15 sek för att byta övning)

Fredag 200221

EGO CrossFit – WOD

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Weightlifting

A: 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (7 sets x 1 complex)

Every 1:30 x 7 sets.

Metcon

B: 200221 (Time)

2&2 For Time:

20 Power Cleans

100 Air Squats

20 Front Squats

100 Air Squats

20 Push Jerks

100 Air Squats

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (5-5-4-4-3 reps @3131 (rest 1,5-2 min between sets))

Metcon

B: 200220 (Time)

For Time:

60 Double-Unders

30 Burpees

60 Double-Unders

30 Wallballs

60 Double-Unders

30 Deadlifts

60 Double-Unders

30 Wallballs

60 Double-Unders

30 Burpees

Onsdag 200219

EGO CrossFit – WOD

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Gymnastics

Bar Muscle-Up Progressions

Jobba 2&2 men en i taget för att få plats i räcket. Men någon som är på samma level och ungefär lika lång 😊 Gör så många reps att båda hinner med övningen på 1 minut.

A1

Level 1:

EMOM, for 4 min (2 sets) of:

Interval 1 – Box Jump to Full Support on Bar x 5-10 reps

Interval 2 – Knees-Up Option x 10 reps @ 1011 (3 options, knees to chest/knees to armpits/knees to bar)

Level 2:

EMOM, for 4 min (2 sets) of:

Interval 1 – Arch Under Bar Jump to Support x 5-8 reps

Interval 2 – Swinging Knees-To-Bar x 1.1.1

A2

Level 1:

EMOM, for 4 min (2 sets) of:

Interval 1 – Supine Overhead Plate Lift (25#/15#) x 10-12 reps

(This exercise directly effects the lats, mostly at their insertion point. The movement is important for strengthening the closure of the arms from the overhead position for movements such as Bar Muscle-Ups, Ring Muscle-Ups, Toes-To-Bar, Pull-Up movements and also handstands)

Interval 2 – Kipping Knees-To-Chest x 10-20 reps

Level 2:

Option 1 –

EMOM, for 4 min (2 sets) of:

Interval 1 – Bar Muscle-Up x 2 reps OR Bar Muscle-Up x 4 attempts

*If you are doing the bar muscle-ups (not attempting them) then go unbroken.

Interval 2 – Full Support Descent to Air Chair Swing x 3 reps

– – – – – – – –

Option 2 –

EMOM for 4 min (4 sets) of the complex:

Toes-To-Bar x 3 reps + Bar Muscle-Up x 3 reps

Metcon

B: 200219 (AMRAP – Rounds and Reps)

2&2 AMRAP x 15 min:

3 Bar Muscle-ups/Pull-ups

6 HSPU/Push-ups

12 DB Box step-ups

Gör varannan övning.

Tisdag 200218

EGO CrossFit – WOD

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Strength

A1: Dumbbell Bench Press (3 sets x 6-8 reps @30X1)

A2: Dual dumbbell row (3 sets x 6-8 reps @2111)

Metcon

B: CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

EGO CrossFit – WOD

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WOD Team

160409 (AMRAP – Rounds and Reps)

2&2 AMRAP x 30 min:

30 DU:s/45 SU:s

15 Box Jumps

15 Wall Ball Shots

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will jump, Partner B will perform 15 Box Jumps, Partner A will perform 15 Wall Ball Shots, and Partner B will jump – and so on for 30 minutes.

Fredag 200214

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: Team-Kalsu-Fran (Time)

2&2 for time

42-30-18 reps:

Thrusters

Pull Ups

With 5 Synchronized Burpees EMOM