Monthly Archives: november 2018

Fredag 181130

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: 1 Snatch Balance + 3 OHS (3 sets x 1 complex)

B: 1 Snatch Pull + 1 Power snatch + 1 Overhead Squat (3 sets x 1 complex)

Metcon

C: 181130 (Time)

For Time:

30 Double-unders

21 Hang Power Snatch

30 Double-unders

15 Hang Power Snatch

30 Double-unders

9 Hang Power Snatch

Torsdag 181129

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

A. Alternating tabata Hollow/Arch holds 8 sets x 20 sec

B. Scapula Pushups 5 sets x 10 reps

C. Inchworm to extended hollow plank hold 10 sets x 10 sec hold

D. Handstand kick-up practice 20 attempts (against wall)

Metcon

E: 181129 (Time)

5 rounds for time of:

10 one-hand Kettlebell Thrusters (5+5)

20 Mountainclimbers

10 alt. one-hand Kettlebell Swings

10 Situps

Onsdag 181128

EGO CrossFit – WOD

View Public Whiteboard

Strength

A: Metcon (Weight)

EMOM x 12 min:

Min 1: 12 alt. Dumbbell Step Ups (heavy)

Min 2: 6 Strict Pullups + 6 Strict Toes to bar

Min 3: 30 Mountainclimbers

B: Metcon (Weight)

EMOM x 12 min:

Min 1: 15 Ball slams

Min 2: 30 sec AMRAP Weighted Situps

Min 3: 6 Goblet squats with 3 sec pause in bottom

Tisdag 181127

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Front Squat (4 sets x 5 reps @2221)

B: 1 Clean Pull + 1 Squat Clean + 1 Front squat + 1 Split Jerk (5 sets x 1 complex)

Metcon

C: 181127 (Time)

For Time:

30 Box Jumps

30 Pushups

30 Kettlebell Swings (24/16kg)

30 Front Squats (52/36kg)

30 Abmat Situps

30 Shoulder to overhead (52/36kg)

30 Deadlifts (52/36kg)

30 Wall ball shots (9/6kg)

30 Lateral Burpees over bar

30 Air squats
Time cap: 12 min

Måndag 181126

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A1: Kettlebell Front Rack RNT Split Squat (4 sets x 4-6 reps/leg @20X1)

A2: Pull-ups (4 sets x 4-6 reps @21X2)

Strict CTB Pullups/Pullups/Ring rows

Metcon

B: 181126 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

15 Kettlebell Swings

12 Alternating Forward Lunges with Goblet Hold

9 Burpees over kettlebell

WOD Team

140208 (AMRAP – Reps)

TeamWOD 2&2:

OTM x 30 min:

3 Thruster 45/30kg

6 Box jumps 60/45cm

Max reps burpees

Odd minutes: Person 1 goes

Even minutes: Person 2 goes

Your result is total reps of burpees!

Fredag 181123

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: 1 Snatch Balance + 3 OHS (3 sets x 1 complex)

B: 1 Snatch Pull + 1 Power snatch + 1 Overhead Squat (3 sets x 1 complex)

Metcon

C: 181123 (AMRAP – Rounds and Reps)

In teams of 2, partners alternate complete rounds to complete as many rounds and reps as possible in 12 min:

6 Power Snatches

6 Bar-Facing Burpees

Torsdag 181122

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

A. 5 sets x 3 rounds of 5 hollow rocks + 5 arch rocks (keep hands and feet off floor in transition)

B. Pushup support one arm holds 5 sets x 10 sec/hand (shoulder over hand)

B. Scapula Pushups 5 sets x 10 reps

C. Handstand shrugs 3 sets x 5 reps (stomach to wall)

D. Handstand kick-up practice 20 attempts (against wall)

Metcon

E: 181122 (AMRAP – Reps)

EMOM x 12 min:

Min 1: Double-unders

Min 2: Sandbag over shoulder

Min 3: Renegade Rows

Min 4: Goblet squat

Onsdag 181121

EGO CrossFit – WOD

View Public Whiteboard

Strength

A1: 5 1-arm KB Sit-up + 5 single arm KB Z-press (3-5 sets x 1 complex)

Kettlebell complex, 5 1-arm KB Sit-up @2112 + 5 single arm KB Z-press

A2: Renegade Row (3-5 sets x 12-16 alt. reps)

Perform 1 Pushup before each rep row.

A3: 3 Point Plank (3-5 sets x 30 sec/leg)

(Plate on back)

B: Metcon (Weight)

EMOM x 12 min:

1. 6 längder Double Kettlebell Front Rack Walk

2. Max reps strict TTB/Knees to elbows

3. 30 sec Wall climbs

Tisdag 181120

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Front Squat (4 sets x 5 reps @2221)

B: 1 Clean Pull + 1 Power Clean + 1 Front squat + 1 Push Jerk (5 sets x 1 complex)

Metcon

C: 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