Monthly Archives: december 2020

Onsdag 201230

EGO CrossFit – WOD

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Metcon

201230 (AMRAP – Rounds and Reps)

3 rounds of:

AMRAP x 4 min, rest 2 min:

27/21 cal Row/Ski Erg

21 Power Cleans

15 Burpee Box jump overs

Round 1 – 65/43 kg

Round 2 – 52/38 kg

Round 3 – 43/29 kg

Tisdag 201229

EGO CrossFit – WOD

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Weightlifting

5 Sets:

1 Snatch Deadlift to Knees

1 Snatch Deadlift to Pockets

1 Snatch Pull

2 Power Snatches

(Complexes do not need to be unbroken)

Metcon

B: 201229 (Time)

For Time:

15-12-9 reps:

Power Snatches

Overhead Squats

150 Double-unders

Directly into:

9-12-15 reps:

Power Snatches

Overhead Squats

Lördag 201228

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (4-4-4-4 reps)

Metcon

B: 201228 (Time)

5 rounds for time:

24 Kettlebell Swings

12 Alternating Reverse Lunges with Kettlebell Goblet Hold

12 Wall ball shots

Onsdag 201223

EGO CrossFit – WOD

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Gymnastics

Handstand Push-Up Progressions –

A1. Every 30 sec, for 3 min (6 sets) of:
Kick-Up to Handstand on Wall x 15 sec (max reps)

A2. Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Headstand Hold on Wall x 15 sec
Interval 2 – Back-To-Wall Handstand Hold x 15-20 sec

A3.
Option 1 –
Every 30 sec, for 3 min (6 sets) of:
Wall Climb x 2 reps
– – – – – – – –
Option 2 –
Every 30 sec, for 3 min (6 sets) of:
Handstand Push-Up Depths x 4-5 reps (at chosen depth)
*Choose a depth that you can press out of. If your current depth becomes too difficult then default to a lesser depth.

A4. 5-10 reps of:
Handstand Push-Up Negatives x 1 rep @ 30A2
*Protect your neck. If at any time you hit your head firmly on the floor, your next rep should finish before your head makes contact with the floor by kicking off the wall quickly. Make sure to hold the handstand for 2 seconds before descending.

Metcon

B: 201223 (AMRAP – Rounds and Reps)

A. AMRAP x 4 min:

Buy-In: 100 DU

5 HSPU

15 Goblet Squats

Rest 2 min

B. AMRAP x 4 min:

Buy-In: 75 DU

5 HSPU

10 Goblet Squats

Rest 2 min

C. AMRAP x 5 min:

Buy-In: 50 DU

5 HSPU

5 Goblet Squats

Tisdag 201222

EGO CrossFit – WOD

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Benchmark-Tuesday

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Måndag 201221

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (5-5-5-5 reps)

Metcon

B: 201221 (Time)

For Time:

50 Wall ball shots

50 Box Jumps

50 Wall ball shots

*On the Minute: 5 Deadlifts 102.5/70 kg

Starts with the Deadlifts. TC=12 min

Lördag 201219

EGO CrossFit – WOD

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Metcon

Ego CrossFit MH20WOD (AMRAP – Rounds and Reps)

AMRAP x 20 min:

20 Double-Unders

20 Goblet squats

20 Burpees

20 Sit-Ups

Ego CrossFit MH20WOD Home Edition (AMRAP – Rounds and Reps)

AMRAP x 20 min:

20 Mountain-climbers

20 Air Squats

20 Burpees

20 Sit-Ups

Fredag 201218

EGO CrossFit – WOD

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Metcon

201218 (Time)

4 Rounds for time:

30/24 cal Row/Ski Erg or 21/17 cal Assault bike

30 Wall Ball shots

30 Alt. DB Snatches