Onsdag 181121

EGO CrossFit – WOD

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Strength

A1: 5 1-arm KB Sit-up + 5 single arm KB Z-press (3-5 sets x 1 complex)

Kettlebell complex, 5 1-arm KB Sit-up @2112 + 5 single arm KB Z-press

A2: Renegade Row (3-5 sets x 12-16 alt. reps)

Perform 1 Pushup before each rep row.

A3: 3 Point Plank (3-5 sets x 30 sec/leg)

(Plate on back)

B: Metcon (Weight)

EMOM x 12 min:

1. 6 längder Double Kettlebell Front Rack Walk

2. Max reps strict TTB/Knees to elbows

3. 30 sec Wall climbs

Tisdag 181120

EGO CrossFit – WOD

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Weightlifting

A: Front Squat (4 sets x 5 reps @2221)

B: 1 Clean Pull + 1 Power Clean + 1 Front squat + 1 Push Jerk (5 sets x 1 complex)

Metcon

C: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

EGO CrossFit – WOD

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Strength

A1: Dumbbell RNT Split Squats (4 sets x 5 reps/leg @30X1)

RNT=Reactive Neuromuscular Training.

A2: Pull-ups (4 sets x max reps @31X2)

Metcon

B: 181119 (Time)

5 rounds for time:

16 Single-Arm Kettlebell Push Press (8 Left; then 8 Right)

16 Kettlebell Swings

16 Alt. Reverse Lunges with Kettlebell Goblet Hold

WOD Team

Lördag 140315 (Time)

TeamWOD 2&2:

1 RFT:

60 KB swings 24/16kg

150 Double unders

2 RFT:

20 Wall balls 9/6kg

30 V-ups

3 RFT:

20 Pushups

20 Shuttle runs

Fredag 181116

EGO CrossFit – WOD

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Weightlifting

A: 1 Snatch Balance + 3 OHS (3 sets x 1 complex)

B: 1 Snatch Pull + 1 Power snatch + 1 Overhead Squat (3 sets x 1 complex)

Metcon

C: 181116 (Time)

6 rounds for time:

10 alt. KB snatches

12 Burpees over KB

EGO CrossFit – WOD

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Gymnastics

A. Hollow hold 5 sets x 30 sec, rest 30 sec

B. Arch hold 5 sets x 30 sec, rest 30 sec

C. Wall walks 5 sets x 2 slow ascent/descent with 10 sec hold at top

D. Handstand kick-up practice 20 attempts (against wall)

Metcon

E: 181115 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

30 Double-unders

10 Box step-overs w KB in goblet hold

10 Pushups

30 Air squats

Onsdag 181114

EGO CrossFit – WOD

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Strength

A1: Turkish Situp (3-5 sets x 6-8 reps @3112)

2-arm Turkish Sit-up.

A2: Ring Body Saw (3-5 sets x 8-10 reps @2020)

B: Metcon (Weight)

4 sets not for time:

10 alternating Step up (1 kb suitcase + 1 kb overhead) – switch arms each set

12 Ring rows (hold 1 sec at top)

20 Kettlebell Deadbug

Rest as needed

Tisdag 181113

EGO CrossFit – WOD

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Weightlifting

A: Front Squat (4 sets x 6 reps @22X1)

B: 1 Clean Pull + 1 Power Clean + 1 Front Squat (5 sets x 1 complex)

Metcon

C: 181113 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

3 Thrusters (43/30kg)

3 Toes to bar

3 Lateral burpees over bar

6 Thrusters

6 Toes to bar

6 Lateral burpees over bar

(Continue to add (3) reps until finish)

EGO CrossFit – WOD

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Strength

A1: Dumbbell RNT Split Squats (3 sets x 5-6 reps/leg @20X1)

RNT=Reactive Neuromuscular Training.

A2: Ring Pull-ups (3 sets x 3-5 reps @31X2)

Metcon

B: 181112 (Time)

3 rounds for time of:

60 Double-unders

20 Walking lunges

10 Box jump overs

WOD Team

180414 Team (Time)

2&2, with only one person working at a time, complete:

100 Kettlebell Swings

100 Mountainclimbers

100 Plate Thrusters

100 Mountainclimbers

100 Pull-Ups

100 Mountainclimbers

100 Plate Thrusters

100 Mountainclimbers

100 Kettlebell Swings