Monthly Archives: mars 2017

Lördag 170401

EGO CrossFit – WOD

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Team WOD

170401 (AMRAP – Reps)

6 sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps
Rest 60 seconds

Tackle this in teams of 4, one teammate following the preceding on the top of each minute.

Fredag 170331

EGO CrossFit – WOD

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Weightlifting

Back Squat (5 sets x 5-5-3-2-2 reps)

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Metcon

170331 (Time)

3 rounds for time of:
10 Bar-Facing Burpees Over the Barbell
15 Thrusters
20 Pull-Ups

Torsdag 170330

EGO CrossFit – WOD

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Weightlifting

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Rest 60 sec between A & B, 60 sec between B & C.

A: High-Hang Clean

Every 90 seconds, for 6 minutes (4 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

B: Hang Clean

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

C: Clean

Every 90 seconds, for 6 minutes (4 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

Metcon

170330 (Time)

For time:
30 Shuttle runs
30 Alternating Pistols
30 Power Cleans (heavy)

Metcon Green

170330 Green (Time)

For time:
30 Shuttle runs
30 Walking lunges
30 Power Cleans

Onsdag 170329

EGO CrossFit – WOD

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Weightlifting

Seated Shoulder Press

5 sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench/box without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Metcon

170329(No Measure)

Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Toes to Bar
Minute 3 – 15 Burpees

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

Tisdag 170328

EGO CrossFit – WOD

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Weightlifting

Deadlift (5 sets x 8-6-4-2-2)

*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps

Rest 3 minutes between sets.

If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.

Metcon

170328 (AMRAP – Rounds and Reps)

AMRAP x 12 min:
9 Deadlifts (heavy)
12 Box Jumps
30 Mountainclimbers

Metcon Green

170328 Green (AMRAP – Rounds and Reps)

AMRAP x 12 min:
9 Deadlifts
12 Box Jumps
30 Mountainclimbers

Måndag 170327

EGO CrossFit – WOD

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Metcon

170327 (Time)

4 Rounds for time:
21 Overhead Squats
12 Bar-Facing Burpees

Team WOD

Team-Barbara (2&2) (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

*1-minute rest after each round*

Lördag 170325

EGO CrossFit – WOD

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Team WOD

170325 (AMRAP – Rounds and Reps)

2&2, complete as many rounds and reps as possible in 30 minutes of:
30 Shuttle Runs
30 Box Jumps
30 Wall Ball Shots

The run will be performed together (30 shuttle runs). Split the box jumps and wall balls between A and B (15/15).

Torsdag 170323

EGO CrossFit – WOD

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Weightlifting

3-Position Snatch (high hang, mid-thigh, floor)

Every 2 minutes, for 12 minutes (6 sets):
3-Position Snatch
(high hang, mid-thigh, floor)

Build over the course of the 6 sets.

Metcon

170323 (AMRAP – Rounds and Reps)

AMRAP x 12 min:
40 Double-Unders
12 Pull-Ups
10 Ground to Overhead

Metcon Green

170323 Green (AMRAP – Rounds and Reps)

AMRAP x 12 min:
30 Double-Unders/45 Single-Unders
10 Ground to Overhead

Onsdag 170322

EGO CrossFit – WOD

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Weightlifting

Power Clean

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

Build over the course of the 10 sets, the last 3 sets should be extremely challenging.

Metcon

170322 (Time)

2 sets for times of:
30 Shuttle runs
60 Kettlebell Swings
60 Goblet Squats

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio