Monthly Archives: januari 2020

Tisdag 200121

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: 3 Hang Clean + 2 Split Jerk (5 sets x 1 complex)

B: Power Clean (5 sets x 3 reps)

Metcon

C: 200121 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

30 Double Unders

10 Power Cleans

30 Double Unders

10 Split jerks

Måndag 200120

EGO CrossFit – WOD

View Public Whiteboard

WOD Team

171211 Team (Time)

2&2 for time:

200 Walking lunges (alternating 20 steps)

immediately followed by…

20 rounds (partners alternating full rounds) of…

5 Pullups

10 Pushups

15 Air Squats

immediately followed by…

200 Sit-Ups

50 Burpee over partner in plank

Fredag 200117

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Push Press (8-6-4-2 reps (TnG reps))

Metcon

B: 200117 (AMRAP – Rounds and Reps)

2&2, AMRAP x 18 min:

30 Double-Unders

20 Mountain-climbers

5 Dumbbell Push press/arm

Gör varannan övning.

Torsdag 200116

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Overhead Squat (4-4-4 reps @32X1)

B: Power Snatch

EMOM x 5 min:

3 reps @55% of 1RM

EMOM x 5 min:

3 reps @60% of 1RM

Metcon

C: 200116 (Time)

3 Rounds:

8 Overhead Squat

8 Jumping lunges

8 Power Snatch

8 Toes to Bar

Onsdag 200115

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

Handstand Walk Progressions

A1. 60 sec of:

Back-To-Wall Handstand Hold

A2. EMOM, for 4 min

(2 set) of:

Min 1 – Back-To-Wall Handstand Marching x 30 reps (Option 1: Wall-facing. Option 2: Feet on box)

Min 2 – Wall Slides x 8-10 reps @1011

A3. Every 30 sec, for 3 min (2 sets) of:

Interval 1 – Donkey Kick x 5-10 reps

Interval 2 – Kick to Handstand on Wall (with hands turned out) x 5-8 reps

Interval 3 – Back-To-Wall Handstand Hold x 20 sec

A4. Every 30 seconds, for 3 min (3 sets) of:

Interval 1 – Straight Leg Bottom Balance x 29 sec

Interval 2 – Elbow Plank x 29 sec

Metcon

B: 200115 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

12 Goblet Squats

12 Situps

1 Handstand Push-Up or L-Seated DB Presses

12 Goblet Squats

12 Situps

2 Handstand Push-Ups

12 Goblet Squats

12 Situps

12 Handstand Push-Ups

(And so on)

Tisdag 200114

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Hang Squat Clean

3 reps Every 75 sec x 4 sets

2 reps Every 75 sec x 4 sets

(increase load slightly)

Metcon

B: 200114 (Time)

For time:

100 Double-unders

25 Sit-Ups

20 Hang Squat Cleans

25 Sit-Ups

100 Double-unders

Måndag 200113

EGO CrossFit – WOD

View Public Whiteboard

WOD Team

Double-Morrison (Time)

2&2 for time:

100-80-60-40-20 reps:

Wall ball shots 9/6 kg

Box jumps 60/50 cm

KBS 24/20 kg

Lördag 200111

Idag är boxen upptagen för utbildning och workshops i Olympiska Lyft mellan 7.45-16.15.

Fredag 200110

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Push Press (4 sets x 4-4-3-3 reps )

4 sets x 4-4-3-3 reps (hold 2 sec overhead each rep)

Metcon

B: 200110 (Time)

3 Rounds for time:

50 Double-unders

6 Kettlebell Hang Clean & Push Press/arm

8 Single arm Kettlebell front squats/arm