EGO CrossFit – WOD

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Choice of the Coach

EGO CrossFit – WOD

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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

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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

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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

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Choice of the Coach

EGO CrossFit – WOD

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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

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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

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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

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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

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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.