Monthly Archives: april 2019

Tisdag 190430

EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (5 sets x 3 reps)

B: Snatch High Pull (5 sets x 2 reps)

C: Hang Squat Snatch (5 sets x 2 reps)

Metcon

D: 180403 (AMRAP – Rounds and Reps)

AMRAP x 10 min:

4 Dumbbell snatches right

8 Burpees

4 Dumbbell snatches left

8 Sit-Ups

Måndag 190429

EGO CrossFit – WOD

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Gymnastics

A: Handstand (20 min practice.)

Metcon

B: 190429 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

40 Double-Unders

20 Goblet Squats

10 Toes to bar

WOD Team

180602 (AMRAP – Rounds and Reps)

In teams of 4, complete as many rounds as possible in 30 minutes of:

20 Burpees

20 Wall Ball Shots

20 Anchored Sit-Ups

Rest Station (hold bumper plate fully extended overhead)

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 30 minutes. The teammate at the rest station must hold a bumper plate fully

Fredag 190426

EGO CrossFit – WOD

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Metcon

190426 (AMRAP – Rounds)

In teams of 3, AMRAP x 15 min:

12/9 cal Row

18 Kettlebell Swings

Overhead Plate Hold while next teammate completes the row and KB swings.

Rest 3 min

B. In teams of 3, AMRAP x 15 min:

12/9 cal Assault Bike

12 Single-Arm Dumbbell Push Presses, 6/arm (non-working arm is holding dumbbell in the front-racked position while working arm performs push press)

Plank Hold while next teammate completes the Assault Bike and push presses

At all times one teammate will be working, one will be holding and one will be resting.

Torsdag 190425

EGO CrossFit – WOD

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Weightlifting

A: Power Clean (build to a 1RM)

B: Power Clean (AMRAP x 8 min: Power Cleans @ 90 % of 1RM)

Metcon

C: 190425 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

9 Power Cleans

12 Push-ups

9 Front Squats

12 Situps

Onsdag 190424

EGO CrossFit – WOD

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Strength

A1: Rear foot elevated split squat (KB front racked) (4 sets x 4-6 reps/leg @20X1, rest 60 sec)

A2: Wtd Strict Pull Up + Strict C2B Pull Up + Strict Pull Up (4 sets x 1 complex, rest 60 sec)

Metcon

B: 190424 (AMRAP – Rounds)

In teams of 3 AMRAP x 18 min:

5 Farmers walk

10 Sandbag squat (bear hug)

12/9 cal Row

Tisdag 190423

EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (5 sets x 3 reps)

B: Snatch Pull (5 sets x 2 reps)

C: Power Snatch (5 sets x 2 reps)

Metcon

C: 190423 (Time)

For time:

40 Wall Ball Shots

20 Burpee Box Jump-Overs

30 Wall Ball Shots

15 Burpee Box Jump-Overs

20 Wall Ball Shots

10 Burpee Box Jump-Overs

Skärtorsdag 190418

EGO CrossFit – WOD

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Metcon

Påsktuppen & Påskharen (AMRAP – Reps)

2&2 AMRAP x 26 min:

1 round each partner:

Partner A runs 400 m

Partner B does AMRAP Wall ball shots until Partner A returns.

Switch.

1 round each partner:

Partner A runs 400 m

Partner B does AMRAP Row

Switch. (1 cal is 1 rep)

1 round each partner:

Partner A runs 400 m

Partner B does AMRAP Devils press

Switch.

1 round each partner:

Partner A runs 400 m

Partner B does AMRAP Assault bike

Switch. (1 cal is 1 rep)

If above is completed in less than 26 minutes, start over and continue until the 26-minute cap.

Onsdag 190417

EGO CrossFit – WOD

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Strength

A1: Rear foot elevated split squat (db:s at sides) (3 sets x 4-6 reps/leg @30X1, rest 60 sec)

A2: Strict Chest-To-Bar Pull-Ups (3 sets x 40 sec AMRAP, rest 60 sec)

max 3 at a time.

A3: Half Kneeling DB Arnold Press (@2111 3 sets x 4-6 reps/arm, rest 60 sec)

Metcon

B: 190102 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

14 Kettlebell snatches (7+7)

7 Box jump over

5 Burpees

Tisdag 190416

EGO CrossFit – WOD

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Weightlifting

A: Front Squat (Take 20 minutes to build to today’s 1-RM)

B: 3-Position Clean (hang clean at thigh/hip, hang squat clean at knee, squat clean) (3 sets x 1 complex)

Metcon

C: 170418 (Time)

3 rounds for time of:

100 Double-Unders

10 Hang Squat Cleans

10 Alternating Front-Racked Reverse Lunges