Monthly Archives: november 2020

Tisdag 201201

EGO CrossFit – WOD

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Warm-up

AMRAP x 6 min:

10 Jumping Jacks

10 Prisoner Step-Ups

10 Thruster (pinne bakom och framför)

10 alt. Spider Steps

Benchmark-Tuesday

CFG Open 12.3 (AMRAP – Rounds and Reps)

AMRAP x 18 min:

15 Box Jumps

12 Push Press

9 V-Ups (I stället för Toes to bar)

Strength

4 Rounds of 40 sec ON, 20 sec OFF:

1. Barbell Row

2. Dips

3. Side Plank 20/20 sec

4. Elbow Jacks

Måndag 201130

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (6 sets x 2 reps )

Metcon

B: 201130 (AMRAP – Reps)

4 rounds of:

In 2 min:

6 Devils press

10 Burpees

AMRAP Deadlift with 2 dumbbells/kettle bells

Rest 60 sec

Fredag 201127

EGO CrossFit – WOD

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Metcon

201127 (Time)

3 rounds for time:

30 Cal of Rowing, Ski Erg or Assault Bike

25 Wall Ball Shots

20 alt DB Snatch

15 Squat Jumps

10 Push-Ups

Torsdag 201126

EGO CrossFit – WOD

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Weightlifting

A: Front Squat (3-3-3-3-3 reps @13X1)

Metcon

B: 201126 (Time)

4 rounds for time:

40 Double-Unders

12 V-ups

10 Double KB front rack Forward Lunges

8 Double KB Front Squat

Onsdag 201125

EGO CrossFit – WOD

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Handstand Walk Progressions –

A1. For time, perform one set of:
Hand Plank Shoulder Taps x 30 reps

A2.
Option 1 –
EMOM for 4 min (2 sets) of:
Interval 1 – Handstand Marching with Feet on Box x 30 reps (hands turned out to the sides)

Option 2 –
EMOM for 4 min (4 sets) of:
Wall-Facing Handstand Marching x 30 reps (hands turned out to the sides)

Option 3 –
EMOM for 4 min (4 sets) of:
Handstand Walk x 1-3 meters

A3.
Every 30 sec, for 3 min (2 sets) of:
Interval 1 – Donkey Kick x 6-10 reps
*Remember to try to control the landing on your feet so you make as soft an impact as possible when you land on the floor.
Interval 2 – Kick to Handstand on Wall (with hands turned out) x 4-6 reps
Interval 3 – Back-To-Wall Handstand Hold x 10-15 seconds

A4. Every 2 min, for 4 min (2 sets) of:
Interval 1 – Reverse Snow Angels x 15 reps @ 2020
Interval 2 – Piked Wall Handstand Hold x 60 seconds

Handstand

Metcon

B: 201125 (AMRAP – Reps)

AMRAP x 4 min:

Manmakers

Rest 2 min

AMRAP x 4 min:

Devils Press

Rest 2 min

AMRAP x 4 min:

DB Deadlift Burpees

Buy in every 4 min: 20 sec Handstand Hold

Tisdag 201124

EGO CrossFit – WOD

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Benchmark-Tuesday

Victoria (Time)

5 rounds of:

10 Thrusters

14 Box jumps

12 Sumo Deadlift High Pull

12 Burpees

27 Kettlebell swings

Måndag 201123

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (5 sets x 3 reps)

Metcon

B: 201123 (No Measure)

5 rounds:

40 sec ON, 20 sec OFF:

1) 20 sec/arm Single arm One arm KB Row

2) Reverse lunges with KB in Goblet hold

3) Double-Unders

Fredag 201120

EGO CrossFit – WOD

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Metcon

201121 (AMRAP – Rounds and Reps)

AMRAP x 20 min:

50 Wall ball shots

40 Sit-Ups

30 Single Arm Alt. DB Clean & Press

20 Reverse Lunges

10 Push-Ups