31jan
Monthly Archives: januari 2020
30jan
EGO CrossFit – WOD
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
29jan
EGO CrossFit – WOD
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
28jan
EGO CrossFit – WOD
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)
27jan
EGO CrossFit – WOD
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
26jan
EGO CrossFit – WOD
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.
24jan
23jan
EGO CrossFit – WOD
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
22jan
EGO CrossFit – WOD
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
21jan
EGO CrossFit – WOD
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