Monthly Archives: december 2018
EGO CrossFit – WOD
Weightlifting
A: 2 Hang Power Clean + 5 Front Squat (3-4 sets x 1 complex)
Metcon
B: 181228 (Time)
For time:
15 Hang Power Cleans
75 Double-unders
12 Hang Power Cleans
50 Double-unders
9 Hang Power Cleans
25 Double-unders
EGO CrossFit – WOD
Weightlifting
A: Split Jerk (5 sets x 3 reps)
B: Strict Toes-To-Bar (5 sets x max reps)
Strict Knees to elbows/Toes to bar/Hanging leg raises.
Metcon
C: 181227 (AMRAP – Rounds and Reps)
AMRAP x 10 min:
5 Split jerks
10 Burpees over the barbell
10 V-ups
EGO CrossFit – WOD
Warm-up
Warm-up (No Measure)
EMOM x 12 min:
1: 30 sec Row
2: 6/6-8/8 Kettlebell C&J
3: 30 sec Assault bike
4: 10-14 Alt. Prisoner Box step ups
Light weights, easy pace.
Metcon
Julafton 2018 (AMRAP – Rounds and Reps)
2&2:
AMRAP x 10 min:
10 Kettlebell swings
10 Goblet squats
Partner goes Rowing 400/300 m, then switch
Rest 2 min
AMRAP x 10 min:
Wall balls
Partner goes Assault bike 10/8 cal, then switch
Rest 2 min
AMRAP x 10 min:
Box jump overs
Partner goes 12 alt. DB Snatch, then switch
EGO CrossFit – WOD
Weightlifting
A: Hang Clean (Every 30 sec in 3 min: 2 reps)
B: 1 Hang Squat Clean + 1 Power Clean (EMOM x 6 min: 1 complex)
C: Power Clean (EMOM x 6 min: 2 reps)
Metcon
D: 181221 (Time)
For time:
12-9-6:
Power Cleans
Lateral Barbell Burpees
9-6-3:
Hang Squat Cleans
Burpee Box jumps
EGO CrossFit – WOD
Weightlifting
A: Push Jerk (5 sets x 3 reps)
B: Strict Toes-To-Bar (5 sets x max reps)
Metcon
C: 181220 (Time)
2&2 for time:
5 rounds:
50 Wall balls
42 Kettlebell swings
24 Pullups
Timecap: 22 min
EGO CrossFit – WOD
Strength
A1: Suitcase Kettlebell Carry (4-5 sets x 3 längder/arm)
A2: Hollow hold (4-5 sets x 30-45 sec)
A3: Side plank with rotations (4-5 sets x 10-20 reps/side)
Metcon
B: 181219 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
12 Goblet Squats
12 Situps
1 Pushup
12 Goblet Squats
12 Situps
2 Pushups
…
12 Goblet Squats
12 Situps
12 Pushups
(And so on until 12 min)
EGO CrossFit – WOD
Weightlifting
A: 1 Hang Squat Snatch + 1 Overhead Squat (EMOM x 5 min: 1 complex)
B: 1 Power Snatch + 1 Squat Snatch (EMOM x 5 min: 1 complex)
C: Squat Snatch (EMOM x 5 min: 2 reps)
Metcon
D: 181218 (Time)
4 rounds for time:
10 Kettlebell snatches Left hand
10 alt. Forward lunges Kettlebell overhead left hand
10 Kettlebell snatches Right hand
10 alt. Forward lunges Kettlebell overhead right hand
10 Burpees
EGO CrossFit – WOD
Weightlifting
Back Squat (4-4-4-3-3 @32X1, rest 90 sec)
A1: Dumbbell Single Leg Romanian Deadlift (3 sets x 5-6 reps/leg @3011)
A2: Seated Arnold Press (3 sets x 6-8 reps/arm @2112)
Single arm.
Metcon
C: 181217 (AMRAP – Rounds and Reps)
AMRAP x 4 min:
20 Double-Unders
10 Air Squats
Rest 1 min
AMRAP x 4 min:
5 Dumbbell Man-Makers
10 Box Jumps
Rest 1 min
AMRAP x 4 min:
5 Toes to Bar
10 Push-Ups
WOD Team
181217 Team (AMRAP – Rounds and Reps)
2&2, AMRAP x 30 min (alternating movements):
50 Double-Unders
40 Kettlebell Swings
30 Wall Ball Shots
20 Box Jumps
10 Toes to Bar
Partner A starts with double-unders, Partner B then performs kettlebell swings, Partner A then performs wall ball shots, Partner B does box jumps, Partner A does toes to bar, then Partner B does double-unders…and so on.