Monthly Archives: juni 2022

Fredag 220701

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

Rx’d work:

• 3×5-10 wall walks – chest and belly to wall

• 4xmax handstand walk

• 5×10 kick to handstand

Scaled work:

• 3×4-8 wall walks (maintain hollow position & go 45-65 degrees)

• 4×2 around the worlds off box

• 5×10 kick to handstand

220701 (Time)

3 Rounds for time:

400 m Run

50-40-30 Unbroken Wall ball shots

* Every break:

5 Burpees

Torsdag 220630

EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

5 sets:

3 Hang Power Cleans

2 Split Jerks

Weights:

65%+ of 1 RM C&J

220630 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

5 Hang Power Cleans

10 AbMat Sit-ups

* EMOM = 20 Double-Unders

Onsdag 220629

EGO CrossFit – WOD

View Public Whiteboard

A: Deadlift (Build to 1RM )

B: 220629 (AMRAP – Rounds and Reps)

AMRAP x 14 min:

200 m Run

12 Alternating Dumbbell Snatches

200 m Run

6/6 Single Arm Dumbbell Overhead Squats

Tisdag 220628

EGO CrossFit – WOD

View Public Whiteboard

Benchmark-Tuesday

”Original Training – After Work 22-05-27” (Time)

For Time:

10 Rounds:

10 Box Jump overs

5 HSPU

2 min rest

10 Rounds:

35 Double-Unders

10 Thrusters

Måndag 220627

EGO CrossFit – WOD

View Public Whiteboard

WOD Team

220627 (AMRAP – Rounds and Reps)

2&2, alternating full rounds, AMRAP x 40 min of:

5 Strict Pull-Ups

10 Push-Ups

20 Air Squats

*Every 6 rounds (3 each teammate), teams must run 400 m together.

Onsdag 220622

EGO CrossFit – WOD

View Public Whiteboard

A: Deadlift (2-2-2-ME at 89% 1RM)

B: 220622 (Weight)

Every 2 min x 10 rounds:

6 DB Romanian Deadlift

6 DB Hang Power Cleans

6 DB Thrusters

6 DB Alt. reverse lunges

6 DB Row

6 Push-Ups

Tisdag 220621

EGO CrossFit – WOD

View Public Whiteboard

Benchmark-Tuesday

A: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

B: Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here

C: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Måndag 220620

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

Rx’d work:

5 rounds – 30 seconds at each station

• Plate walks – back to wall

• GHD situps

• Handstand shoulder taps

Scaled work:

5 rounds – 30 seconds at each station

• Plate walks off box

• Abmat situp

• Box shoulder taps

B: 220620 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

200 m Run

10/10 Single Arm DB Power Cleans

10/10 Single Arm DB Push Press