EGO CrossFit – WOD

View Public Whiteboard

Strength

A1: Dumbbell RNT Split Squats (5-5-5 reps/leg @30X1, rest 60 sec)

RNT=Reactive Neuromuscular Training.

A2: Strict pullups (@21X2 3 sets x 3-4 reps, rest 60 sec)

A3: Seated Single Arm Arnold Press (@2112 3 sets x 6-8 reps/arm, rest 60 sec)

Metcon

B: 190327 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

30 sec Wall Sit

10 Pushups

20 Single-arm Overhead Walking lunges (10 steps/arm)

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Front Squat (5 sets x 5 reps, rest 60 sec)

B: 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (On the 90 sec x 5: 1 complex)

Metcon

C: 190326 (Time)

For time:

15-12-9

Burpees

Front Squats

12-9-6

Burpees over barbell

Hang Squat Cleans

9-6-3

Burpee Box jump overs

Thrusters

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

A: Handstand (20 min practice.)

Metcon

B: 190325 (AMRAP – Reps)

EMOM x 15 min

(45 sec work: 15 sec rest)

1: Row for calories

2: Wall ball shots for reps

3: 20 Double-unders + Chest to bar pullups/ Pullups for reps

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

EGO CrossFit – WOD

View Public Whiteboard

Choice of the Coach

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Deadlift (5 sets x 5 reps, rest 60 sec)

Metcon

B: 180426 (AMRAP – Rounds)

AMRAP x 8 min:

1-2-3-4-5-6-7-8-9-10 and so on…

Goblet Squats

Kettlebell Swings

Burpees over kettlebell

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Shoulder Press (5 sets x 5 reps, rest 60 sec )

Metcon

B: 190321 (AMRAP – Rounds and Reps)

3 rounds of:

AMRAP x 3 min:

5 Push Presses

30 Double-unders

Rest 3 min

Core

C: Metcon (No Measure)

3-5 rounds not for time:

10-15 GHD Situps

10-20 Russian twists

30-45 sec/arm side Plank

EGO CrossFit – WOD

View Public Whiteboard

Strength

A1: Dumbbell RNT Split Squats (3 sets x 5-6 reps/leg @20X1, rest 60 sec)

RNT=Reactive Neuromuscular Training.

A2: Strict pullups (@31X2 3 sets x 3-5 reps, rest 60 sec)

A3: Single Arm Dumbell Press ((seated) @31X1 3 sets x 6-8 reps/arm, rest 60 sec)

Metcon

B: 190320 (AMRAP – Reps)

EMOM x 15 min

(30 sec work: 30 sec rest)

1: Assault bike for calories

2: Hollow body hold

3: Sandbag carry (unbroken fast walk)

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Front Squat (5 sets x 5 reps, rest 60 sec)

B: 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (On the 90 sec x 5: 1 complex)

Metcon

C: 190319 (Time)

3 rounds for time:

15 Power clean & jerk

12 Front squats

9 Box jump overs

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

A: Handstand (20 min practice.)

Metcon

B: 190318 (AMRAP – Reps)

EMOM x 15 min (45 sec work: 15 sec rest)

1: Row for calories

2: Wall ball shots for reps

3: 20 Double-unders THEN Toes to bar for reps

WOD Team

180324 (Time)

In teams of two, with only one person working at a time, complete:

50 Kettlebell Swings

25 Burpees*

50 Plate Thrusters

25 Burpees*

100 Sit-ups

25 Burpees*

50 Plate Thrusters

25 Burpees*

50 Kettlebell Swings

*Both athletes perform the burpees at the same time.

EGO CrossFit – WOD

View Public Whiteboard

Choice of the Coach