Onsdag 210113

EGO CrossFit – WOD

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Gymnastics

Push-Up Progressions

Every 30 sec, for 3 min, (3 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 10 reps
Interval 2 – Hand Plank Shoulder Circles x 8 reps (4 reps each direction)

Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20 reps
Interval 2 – Push-Up Negative x 5 reps @ 31A0
*The one second at the bottom of the push-up should be supported off the floor, not laying on the floor.

Handstand Push-Up Progressions

2 sets of:
Back-To-Wall Handstand Hold x 10-30 sec
*This is a large time range to keep you safe. Please come off the wall if you become too fatigued to hold yourself up (don’t fall on your head).

10-12 sets of:
Headstand Kip-Up to Handstand (with or without deficit) x 1 rep
*Use the depth that you finished the last set with safely. If you fail a rep, remove the deficit as necessary to complete your reps.

Metcon

210113 (Time)

4 Rounds For time:

40 Double-Unders

30 Sit-Ups

20 cal Row/Ski Erg

10 Handstand Push-Ups

Tisdag 210112

EGO CrossFit – WOD

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Benchmark-Tuesday

Choose one wod!

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (On the Minute x 6: 2-2-2-1-1-1 reps)

Build to a heavy single.

Metcon

B: 210111 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

40 Single Dumbbell Hang Clean & Presses

30 Box Jumps

20 Pushups

10 Deadlifts @BW

Fredag 210108

EGO CrossFit – WOD

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Metcon

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

Torsdag 210107

EGO CrossFit – WOD

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Weightlifting

A.

On the 1:30 x 5 Sets:

1 Power Snatch

3 Snatch Balances

B.

On the Minute x 10:

1 High Hang Squat Snatch

Metcon

C: 191210 (Time)

3 rounds for time of:

15 Power Snatch

30 Double-Unders

15 Sit-Ups

30 Double-Unders

Tisdag 210105

EGO CrossFit – WOD

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Metcon

210105 (AMRAP – Reps)

2&2, EMOM x 30 min:

3 Thrusters

6 Box jumps

Max reps Burpees

Odd: P1 goes

Even: P2 goes

Försök hålla antalet burpees lika varje omgång.