Monthly Archives: januari 2020

Fredag 200131

EGO CrossFit – WOD

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Weightlifting

A: Push Press (7-6-5-7 reps @31X2 )

(last set of 7 should be heavier than the first)

Metcon

B: 200131 (AMRAP – Rounds and Reps)

2 rounds of:

B1. AMRAP x 4 min:

15 Kettlebell Swings

30 Air squat

15 Plate Hops

Rest 1 min

B2. AMRAP x 4 min:

10 DB Hang power clean

6 DB Shoulder to overhead

4 Box jump overs

Rest 1 min

Gör alltså B1-B2-B1-B2

Torsdag 200130

EGO CrossFit – WOD

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Weightlifting

A: Front Squat (4-3-2-4-3-2-4-3-2 reps)

Front Squat Waves

Set 1: 4 Reps @83%

Set 2: 3 Reps @89%

Set 3: 2 Reps @95%

3 min rest

Set 4: 4 Reps @89%

Set 5: 3 Reps @95%

Set 6: 2 Reps @101%

3 min rest

Set 7: 4 Reps @95%

Set 8: 3 Reps @101%

Set 9: 2 Reps @107%

Metcon

B: Narf (Time)

9-15-21 reps:

Pull-Ups

Thrusters

Onsdag 200129

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions

A1. EMOM, for 4 min

(2 sets) of:

Min 1 – Kick to Handstand on Wall with Hands Turned Out x 10 reps

Min 2 – Donkey Kicks x 5-10 reps

A2. EMOM, for 4 min (2 sets) of:

Min 1 – Single Leg Thigh Taps on Wall (wall facing) x 8-16 reps or Single Leg Thigh Taps on Box x 20-30 reps

Min 2 – Hand Plank to Press Lean x 3-5 reps (slow and controlled). Turn your hands out slightly. Hold for 1 sec before going backwards.

A3. For 60 sec:

Back-To-Wall Handstand Marching or Handstand Marching with Feet on Box x max reps (hands turned out) (or Freestanding Handstand Marching)

A4. For 90 sec: perform 1 set of:

Hand Plank Shoulder Taps x max reps

Metcon

B: 200129 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

20 sec Handstand Hold

10 Elbow Jacks

20 Single-arm DB Overhead Walking lunges (10 steps/arm)

Tisdag 200128

EGO CrossFit – WOD

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Weightlifting

A: Snatch Pull (5 sets x 2 reps)

B: Snatch (6 sets x 2 reps )

C: 2 Power Snatch + 3 Overhead squats (6 sets x 1 complex )

Metcon

D: 190205 (Time)

For time:

20 Power Snatches

20 Barbell-Facing Burpees

20 Overhead Squats

20 Barbell-Facing Burpees

20 Squat Snatches

Måndag 200127

EGO CrossFit – WOD

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Metcon

190123 (AMRAP – Rounds and Reps)

A. 2&2, AMRAP x 12 min:

12/10 cal Row

6 Devils press

8 Squats with DB:s on shoulders

Rest 3 min

B. 2&2, AMRAP x 12 min:

10/8 cal Assault bike

12 Kettlebell swings

8 Wall ball shots

WOD Team

171223 (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 20 minutes of:

20 Shuttle runs

20 Medicinball Squat Cleans

20 Toes to Bar

Partners can divided up the running, cleans and toes to bar however they’d like, but only one partner works at a time.

Fredag 200124

EGO CrossFit – WOD

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Weightlifting

A: Push Press (8-6-4-8 reps @31X2 )

(last set of 8 should be heavier than the first)

Metcon

B: 200124 (AMRAP – Rounds and Reps)

2&2, AMRAP x 15 min:

60 Alt. DB Snatch

60 Mountain-climbers

45 sec OH Plate hold

60 Kettlebell swings

60 Lateral lunge (KB Goblet hold)

25 sec/arm Sideplank

Dela repsen som ni vill. Förutom OH Plate hold och sidoplanka som görs av båda samtidigt

Torsdag 200123

EGO CrossFit – WOD

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Warm-up

A. 3 Sets not for time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

Weightlifting

B: Front Squat (Take 10 min to find todays 5RM)

Metcon

C: 200123 (Time)

For Time:

100 Air Squats

50 Plate Hops

25 Thrusters

Onsdag 200122

EGO CrossFit – WOD

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Gymnastics

Handstand Hold Progressions

A1. EMOM x 4 min (4 sets) of:

Min 1 – Mini Handstands x 10 reps

Min 2 – Kick-Up to Handstand on Wall x 40 sec

(Attempt to get your feet together before making contact with the wall and try to hit the wall as softly as possible)

A2. EMOM x 4 min (2 set) of:

Min 1 – Back-To-Wall Donkey Kicks x 10-15 reps

Min 2 – Elbow Drop Push-Ups x 5-10 reps

A3. For 60 sec:

Nose-To-Wall Handstand Hold

Metcon

B: 200122 (AMRAP – Reps)

30 sec ON, 30 sec OFF x 4 rounds for max reps of:

1. Strict Handstand Push-Ups or Heavy L-Seated DB Presses

2. Assault bike

3. Strict TTB/Knees to elbows

4. Row