EGO CrossFit – WOD
Metcon
190116 (AMRAP – Rounds and Reps)
A. 2&2, AMRAP x 11 min:
10 Kettlebell Push Press (5+5)
10 Goblet squats
10 Burpees over kettlebell
Rest 3 min
B. 2&2, AMRAP x 11 min:
10/8 cal Assault bike
6 Devils press
8 Toes to bar
15jan
14jan
EGO CrossFit – WOD
Skills
A: Double-Unders
15 min practice.
Weightlifting
B: 1 Hang Power Clean + 4 Front Squats (4-5 sets x 1 complex)
Metcon
C: 190115 (AMRAP – Rounds)
In teams of 3, AMRAP x 20 min:
8 Toes-to-bars
10 Dumbbell Hang Clean & Jerks
14 cal Row
(3 stationer, 1 person på varje station, rotera när alla är klara)
13jan
EGO CrossFit – WOD
Weightlifting
A: Back Squat (5 sets x 2.2 reps (rest 15 sec) @31X1, rest 90 sec)
Metcon
B: 190114 (Time)
5 rounds for time:
24 Kettlebell Swings
12 Box Jumps
12 Situps
WOD Team
160116 (Time)
2&2, with only one teammate working at a time, complete the following as quickly as possible:
5 Rounds:
50 Box Jumps
40 Wall Ball Shots
30 KBS
20 Burpees
11jan
10jan
EGO CrossFit – WOD
Gymnastics
A: Strict straight leg raises (3 sets x 8-10 reps)
B: Toes-To-Bar (Every 30 sec for 5 min: 2-5 reps )
Metcon
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
09jan
EGO CrossFit – WOD
Weightlifting
A: Snatch Pull (3-4 sets x 3 reps)
B: Power Snatch (6-7 sets x 3 reps)
C: Overhead Squat (@30X1, 4-5 sets x 4-5 reps )
Metcon
D: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
08jan
EGO CrossFit – WOD
Metcon
190109 (AMRAP – Rounds and Reps)
A. AMRAP x 10 min:
2 Wall climbs
10 alt. Dumbbell snatch
10 Shuttle runs
Rest 3 min
B. AMRAP x 10 min:
2 Turkish Getup (one per side)
10 Situps
10 Burpees
07jan
EGO CrossFit – WOD
Skills
A: Double-Unders
15 min practice.
Weightlifting
B: 2 Hang Power Clean + 5 Front Squat (3-4 set x 1 complex)
Metcon
C: 190108 (Time)
5 Rounds for time:
10 Squat Cleans
10 Box jumps
06jan
EGO CrossFit – WOD
Weightlifting
A: Back Squat (3-3-3-2-2 @32X1, rest 90 sec)
Metcon
B: 190107 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
5 Left-Arm Dumbbell Push Presses
5 Right-Arm Dumbbell Push Presses
10 Burpees over Dumbbell
15 Dumbbell Goblet Squats
20 V-Ups/Sit-Ups
WOD Team
150124 (AMRAP – Reps)
In teams of 4:
3 rounds for max reps:
60 sec: Row (Calories)
60 sec: Pushups
60 sec: Box Jump Overs
60 sec: Situps
60 sec: Wall Ball Shots 9/6kg
(Rest 60 sec between sets)
04jan