EGO CrossFit – WOD

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Weightlifting

A: Front Squat (3 sets x 5 reps, rest 45 sec)

B: Clean High Pull (3 sets x 3 reps, rest 45 sec)

C: Squat Clean (3 sets x 3 reps, rest 45 sec)

Metcon

D: 180924 (Time)

3 rounds for time of:
10 Squat Clean thrusters
200 m Run

WOD Team

141206 (Time)

2&2 for time:
40 Burpees
100 Wall ball shots 9/6 kg
40 Burpees
100 Walking lunges
40 Burpees
100 KBS 24/16 kg
40 Burpees
100 Pushups
40 Burpees

Fredag 180921

EGO CrossFit – WOD

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Gymnastics

A1: Dips (3 sets x 5-10 reps @20X1, rest 45 sec)

A2: Strict Toes-To-Bar (3 sets x max reps, rest 45 sec)

Or knees to arms.

Metcon

B: 180921 (Time)

5 rounds for time of:
24 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
12 Air squats

EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (5 sets x 3 reps, rest 45 sec)

B: Snatch High Pull (5 sets x 2 reps, rest 45 sec)

C: Hang Squat Snatch (5 sets x 2 reps, rest 45 sec)

Metcon

180403 (AMRAP – Rounds and Reps)

AMRAP x 10 min:
4 Dumbbell snatches right
8 Burpees
4 Dumbbell snatches left
8 Sit-Ups

Onsdag 180919

EGO CrossFit – WOD

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Strength

A1: Single arm dumbbell row (3-5 sets x 8-12 reps/arm @20X1, rest 45 sec)

A2: Hollow hold (3-5 sets x 30-40 sec, rest 45 sec)

(optional: place a db between feet and a plate in your hands)

Metcon

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Tisdag 180918

EGO CrossFit – WOD

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Weightlifting

A: Push Jerk (5 sets x 3 reps, rest 45 sec)

B: Pull-ups (3-4 sets x 6-10 reps, rest 45 sec)

Weighted pullups, strict pullups or ring rows.

Metcon

C: 180918 (Time)

3 Rounds of:
200 m Run
10 Pullups
20 Pushups
20 Ab-mat sit-ups
20 Air Squats

Time Cap: 12 min

EGO CrossFit – WOD

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Weightlifting

A: Front Squat (3 sets x 5 reps, rest 45 sec)

B: Clean High Pull (3 sets x 3 reps, rest 45 sec)

C: Hang Squat Clean (3 sets x 3 reps, rest 45 sec)

Metcon

D: 180917 (Time)

2&2, partners alternate rounds to complete 5 each of:
5 Hang Squat Cleans
5 Box jumps

WOD Team

151010 (Time)

In teams of 3, complete 5 rounds each for time of:
Run 400 m
25 Goblet Squats
5 Wall Climbs

Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.

Fredag 180914

EGO CrossFit – WOD

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Weightlifting

A: Bulgarian split squats (3-4 sets x 6 reps/leg @21X1, rest 45 sec)

Metcon

B: 180914 (Time)

15-12-9-9-12-15 reps for time of:
Wall balls
Situps
*30 Double-unders after each set

Torsdag 180913

EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (5 sets x 3 reps, rest 45 sec)

B: Snatch Pull (5 sets x 2 reps, rest 45 sec)

C: Power Snatch (5 sets x 2 reps, rest 45 sec)

Metcon

D: 180913 (Time)

4 rounds for time:
400 m Run
7/7 One-arm overhead squats with Kettlebell