Daily Archives: 17 mars, 2020

Onsdag 200318

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

Muscle-up Progressions

A1. Every 10 sec, for 60 sec (6 sets) of:
Target Reach Swing x 1 rep

A2. For 60 sec, perform one set of:
Kipping Back Slide x max reps/distance

A3. EMOM x 4 min (4 sets) of:
Kipping Front Lever x 8-10 reps

A4. EMOM x 6 min (3 sets) of:
Interval 1 – Jump to Full Support on Bar x 10-12 reps
Interval 2 – Arch Under Bar Jump to Full Support x 8-10 reps

A5.
Level 1
For 60 sec, perform one set of:
Bouncing Knees-To-Chest x max reps

Level 2
With a 60 second time cap, perform:
Kipping Toes-To-Bar x max reps

Metcon

B: 200318 (Time)

For time:

12-9-6 reps of:
CTB Pull-Ups or Pull-Ups
Push-Ups
Between each set perform 20 Air squat jumps

9-6-3 reps of:
Muscle-Ups or Jump to Full Support on Bar
HSPU:s or heavy Dumbbell Z-presses
Between each set perform 20 Air squat jumps