Fredag 200925

EGO CrossFit – WOD

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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

EGO CrossFit – WOD

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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

Onsdag 200923

EGO CrossFit – WOD

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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

EGO CrossFit – WOD

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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)

Fredag 200918

EGO CrossFit – WOD

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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

Torsdag 200917

EGO CrossFit – WOD

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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

Onsdag 200916

EGO CrossFit – WOD

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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