EGO CrossFit – WOD

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Weightlifting

Bulgarian split squats (4 sets x 4-6 reps @41X1, rest 90 sec)

Metcon

170901 (Time)

4 rounds for time of:
400 m Run
50 Double-Unders
15 Overhead Squats

EGO CrossFit – WOD

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Weightlifting

Deadlift (6 sets x 5-3-2-1-3-3 reps, rest 3 min)

* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts
Perform these with PERFECT posture and mechanics.

Metcon & Metcon Green

Lucky Sevens (AMRAP – Rounds and Reps)

AMRAP x 7 min:
7 Box jumps
7 Burpees
7 Kettlebell swings

EGO CrossFit – WOD

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Weightlifting

3-position Clean (5 sets x 1 rep, rest 2 min)

High hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight.

Metcon

170830 (Time)

4 rounds for time of:
400 m Run
40/30 Push-Ups
40 Air Squats

EGO CrossFit – WOD

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Weightlifting

Shoulder Press (5 sets x 4-6 reps @20X1, rest 2-3 min)

Metcon

170829 (AMRAP – Rounds and Reps)

AMRAP x 9 minutes of:
6 Ground to Overhead
12 Toes to Bar

Metcon Green

170829 Green (AMRAP – Rounds and Reps)

AMRAP x 9 minutes of:
6 Ground to Overhead
12 Knees to arms/6 Toes to Bar

EGO CrossFit – WOD

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Weightlifting

Front Squat (4 sets x 4-6 reps @41X1, rest 45 sec)

Metcon

170828 (Time)

5 rounds for time of:
15 Wall Ball Shots
15 Pull-Ups

Team WOD

151024 (Time)

2&2, with only one partner working at a time, complete:
100 Burpees
100 Ground to Overhead
100 Box Jump Overs

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count:
Burpees – Barbell extended overhead
Ground to Overhead – Hanging from a Pullup Bar
Box Jump Overs – Plank from Elbows

EGO CrossFit – WOD

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Team WOD

170826 (Time)

In teams of 2, alternate rounds to complete 10 rounds each for time of:
3 Front Squats (heavy, and taken from the floor)
6 Burpees Over the Barbell
12 Kettlebell Swings (heavy)

EGO CrossFit – WOD

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Metcon

150811 (AMRAP – Rounds and Reps)

5 rounds:
AMRAP x 4 min:
3 Power Cleans
6 Lateral Burpees
Rest 90 sec between rounds

(You will resume the next round where you left off. Score is total rounds and reps)

EGO CrossFit – WOD

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Weightlifting

A1: 1 Hang Snatch + 1 Snatch (5 sets x 1 rep, rest 20 sec)

A2: Box Jumps (5 sets x 1.1.1.1.1, rest 2 min)

Rest 5 seconds between jumps.

Metcon

170824 (Time)

4 rounds for time of:
400 m Run
15 Overhead Squats

EGO CrossFit – WOD

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Weightlifting

Back Squat (8 sets x 2-3 reps @30X1, rest 2 min)

These sets should all be heavy. Use rest time to stretch and mobilize your upper body.

Metcon

170823 (AMRAP – Rounds and Reps)

AMRAP x 6 minutes of:
3 Thrusters
6 Pull-Ups
12 Kettlebell Swings (heavy)

EGO CrossFit – WOD

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Weightlifting

Push Press (4 sets x 3-5 reps, rest 2 min)

Metcon

160825 (Time)

For time:
75 Double Unders
50 Wall Ball Shots
25 Toes To Bar
50 Wall Ball Shots
75 Double Unders