EGO CrossFit – WOD

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Weightlifting

A: Clean and Jerk (Heavy 2 rep)

In 15 min:

Find todays heavy 2 rep C&J

Metcon

B: 200901 (Time)

3 Rounds for time:

10 Squat Cleans

200 m Run

10 Clusters

(Same weight for cleans and clusters)

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (4-4-4-3-3 reps)

B: Dual dumbbell row (5 sets x 6-8 reps @2111)

Metcon

C: 200831 (Time)

4 Rounds for time:

60 Double-unders

8 Single arm KB Suitcase Deadlifts/arm

20 m Front racked KB walk/arm

45 sec Forearm Plank

Rest 45 sec

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Metcon

Dirt Devil (5 Rounds for time)

On the 4:00 x 5 Rounds:

5 Devil Presses

10 Over-and-Back Hops Over Dumbbells

15 Double Dumbbell Squats

10 Over-and-Back Hops Over Dumbbells

5 Devil Presses

EGO CrossFit – WOD

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Weightlifting

A: Push Press (7-6-5-4-4 reps)

B: Pull-ups (5 sets x max reps)

Metcon

C: 200827 (Time)

40-30-20-10 reps for time:

Double-unders

Kettlebell swings

After each set of DU:s & KBS:

30 Hand Plank Shoulder Taps

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions –

A1. Spend 2 minutes working on one of the following. They are listed in the order of difficulty.
Option 1 – Kick to Handstand on Wall Scaled
Option 2 – Kick to Handstand on Wall
Option 3 – Single Leg Thigh Taps x max reps

A2. Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 45 seconds
Interval 2 – Wall-Facing Handstand Marching x 30-40 reps

A3. Every 20 seconds, for 2 minutes (6 sets) of:
Wall Climb x 1 rep
*If this is a weakness for you or you are fearful of getting vertical, climb as high as you feel comfortable, hold for 5 seconds, then carefully walk yourself back to the floor.

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)

EGO CrossFit – WOD

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Weightlifting

A: Snatch (5-4-3-2-1 reps)

Start at 70% and increase to a max of 90%

Metcon

B: Triple Double (AMRAP – Rounds and Reps)

AMRAP x 5 min:

Buy-In: 100 Double-Unders

Immediately Into…

12 Power Snatches

4 Burpee Box Jump Overs

Rest 5 min

AMRAP x 5 min:

Buy-In: 100 Double-Unders

Immediately Into…

8 Power Snatches

4 Burpee Box Jump Overs

Rest 5 min

AMRAP x 5 min:

Buy-In: 100 Double-Unders

Immediately Into…

4 Power Snatches

4 Burpee Box Jump Overs

(Öka vikten på Power snatch med ca 5 kg för varje AMRAP)

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (5-5-4-4-3 reps)

B: Chainsaw Row (5 sets x 6-8 reps/arm)

Metcon

C: 200824 (Time)

3 Rounds for time:

400 m Run

20 Wall ball shots

12 Single Arm DB Suitcase Reverse Lunges/side

EGO CrossFit – WOD

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EGO CrossFit – WOD

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Metcon

200821 (AMRAP – Rounds and Reps)

AMRAP x 5 min:

2-4-6-8-10-12…keep adding 2 reps per round Renegade Rows *5 Cal Row between each set

Rest 2 min

AMRAP x 5 min:

2-4-6-8-10-12…keep adding 2 reps per round Strict Knees to Elbows *5 Cal Bike between each set

Rest 2 min

AMRAP x 5 min:

2-4-6-8-10-12…keep adding 2 reps per round Alternating KB Thrusters

*30 Double-Unders between each set