EGO CrossFit – WOD

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Choice of the Coach

EGO CrossFit – WOD

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Strength

A1: Dumbbell Single Leg Romanian Deadlift (3 sets x 5-6 reps/leg @31X1)

A2: Seated Single Arm Dumbbell Press (3 sets x 6-8 reps/arm @31X1)

Metcon

B: 191206 (Time)

20-18-16-14-12 reps for time:

Kettlebell swings

One arm DB Thrusters (10/arm, 9/arm, 8/arm, 7/arm, 6/arm)

EGO CrossFit – WOD

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Weightlifting

A: Clean High Pull (3 sets x 3 reps)

B: Clean and Jerk (5 sets x 1 reps)

C: Front Squat (3 sets x 3 reps)

Metcon

D: 191205 (AMRAP – Rounds and Reps)

AMRAP x 14 min:

1 Power Clean

2 Front Squats

3 Power Clean & Jerks

40 Double-unders

EGO CrossFit – WOD

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Metcon

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

McGhee (AMRAP – Rounds and Reps)

AMRAP 30 min:

5 Deadlifts 125/84kg

13 Pushups

9 Box jumps 60/50cm

EGO CrossFit – WOD

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Weightlifting

A: Snatch High Pull (3 x 3 reps)

B: Squat Snatch (5 sets x 1 reps)

C: Overhead Squat (3 sets x 3 reps)

Metcon

D: 191203 (Time)

For time:

30-20-10:

Alt. Dumbbell Snatches

Wall ball shots

Directly into:

10-20-30:

Cross body V-ups

Jumping Squats

EGO CrossFit – WOD

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Strength

A1: Split squats (3 sets x 5-6 reps/leg @20X1)

A2: Strict pullups (3 sets x 3-5 reps @31X2)

Or Ring rows.

Metcon

B: 191202 (Time)

For time:

30-20-10

Squat thrusts

14-12-10

Toes to bar

12-10-8

Double KB front rack alt. forward Lunges

10-8-6

Double KB Front Squat

WOD Team

Choice of the Coach

EGO CrossFit – WOD

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Choice of the Coach

EGO CrossFit – WOD

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Strength

A1: Dumbbell Single Leg Romanian Deadlift (3 sets x 6-8 reps/leg @2011)

2 dumbbells.

A2: Single Arm Dumbell Press (3 sets x 6-8 reps/arm @2112)

Standing strict press.

Metcon

B: 191129 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

5 Renegade Rows

10 alt. Box step-ups w. DBs

15 Kettlebell swings
2&2. Gör varannan övning.

EGO CrossFit – WOD

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Weightlifting

A: Clean High Pull (3 x 3 reps)

B: Clean and Jerk (5 sets x 2 reps )

C: Front Squat (3 sets x 4 reps)

Metcon

D: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

EGO CrossFit – WOD

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Metcon

191127 (AMRAP – Rounds and Reps)

2&2

A. AMRAP x 11 min:

40/32 cal Row

30 Wall ball shots

20 Kettlebell swings

Rest 3 min

B. AMRAP x 11 min:

40/32 cal Assault Bike

30 Sit-ups

20 Box jump overs

En person jobbar. Dela upp repsen som ni vill.