EGO CrossFit – WOD

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EGO CrossFit – WOD

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Strength

A1: Walking lunges with dumbbells (3 sets x 12-20 steps)

Or kettlebells
Front rack

A2: Single arm dumbbell row (3 sets x 8-12 reps/arm)

Metcon

201030 (Time)

For time:

75 Wall Ball Shots

50 cal of Assault Bike/Ski Erg or Rowing

50 Wall Ball Shots

25 cal of Assault Bike/Ski Erg or Rowing

25 Wall Ball Shots

EGO CrossFit – WOD

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Weightlifting

A: Clean Pull (3 sets x 3 reps)

B: Clean and Jerk (3-5 sets x 3 reps )

Metcon

C: 181106 (Weight)

In teams of 2, alternating full rounds, complete 6 rounds each of:

6 Power Cleans

9 Shoulder to Overhead

12 front rack alternating Reverse Lunges

EGO CrossFit – WOD

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Gymnastics

Handstand progressions

Metcon

B: 201028 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

5 Devils press

10 alt. cross body V-ups

20 sec Handstand hold

EGO CrossFit – WOD

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Weightlifting

A: Slow Pull Snatch + Snatch (Every 90 sec for 6 min (6 sets) of: 1 complex)

(for the slow pull snatch, it should take 3 sec to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch)

Metcon

B: 200731 (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Snatches

15 Lateral Barbell Burpees

15 Overhead Squats

9 Lateral Barbell Burpees

9 Squat Snatches

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (5 sets x 2 reps @00X1)

B: Weighted Pull-ups (5 sets x 3-5 reps)

Metcon

C: 201026 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

24 Double-Unders

12 Box jumps

6 One arm DB Thruster (3/arm)

EGO CrossFit – WOD

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Choice of the Coach

EGO CrossFit – WOD

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Metcon

201023 (AMRAP – Rounds and Reps)

AMRAP x 25 min:

400 m Run

20 One arm DB Thrusters

400 m Run

15 One arm Devil’s Presses

400 m Run

10 V-ups

*400 m Run can be substituted with:

25/18 cal Assault bike

or

500 m Ski Erg

EGO CrossFit – WOD

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Weightlifting

A: 1 Power Clean + 1 Hang Power Clean + 1 Front Squat (3-6 sets x 1 complex)

Metcon

B: 201022 (AMRAP – Reps)

5 Rounds,

2 min ON, 1 min OFF:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

AMRAP Burpees over barbell

EGO CrossFit – WOD

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Gymnastics

Bar Muscle-Up Progressions –

3 sets of:
Interval 1 – Box Jump to Full Support on Bar x 6-10 reps
Interval 2 – Arch Under Bar Jump to Full Support x 4-6 reps

4 sets of:
Interval 1 – Knees-Up Options x 3 reps
*Choose the most difficult option you can perform successfully then regress from there if necessary.
Interval 2 – Deep Bar Dips x 5-6 reps

2 sets of:
Interval 1 – Tuck-Up x 8-10 reps
Interval 2 – V-Up x 6-10 reps

For 60 sec, perform one set of:
Bouncing Knees-To-Chest x max reps or Kipping Toes-To-Bar x max reps

Metcon

B: 201021 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

15 Kettlebell swings

20 Double-Unders

15 Sit-Ups

20 Double-Unders