EGO CrossFit – WOD

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Weightlifting

A: Power Clean (10 sets x 3 reps)

On the minute x 10 min:

3 Power Cleans (TnG) @75-85%

Metcon

B: 190524 (Time)

For time:

10-9-8-7-6-5-4-3-2-1:

Shoulder to overhead

Air squats @22X1

V-ups

EGO CrossFit – WOD

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Gymnastics

A: Handstand Push-ups (@30X0, 4 x 3-5 reps, rest 90 sec)

Parallette. Strict or negative. Use dumbbells, sub with with feet on a box or floor.

Weightlifting

B: Push Press (@20X2, 4 sets x 3-3-2-2 reps, rest 60 sec)

Metcon

C: 190523 (AMRAP – Rounds and Reps)

2 rounds of:

AMRAP x 7 min:

Run 200 m

20 sec Plank hold

10 Russian Stepups

Rest 3 min between rounds

EGO CrossFit – WOD

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Strength

A1: Split squats ( 3 sets x 6 reps/leg @2020)

Dual kettlebell front rack hold.

A2: Muscle-Up Ring Row (3 sets x 6-8 reps @3030)

B1: Turkish Situp (3 sets x 6-8 reps/arm @30X1)

B2: Side Plank (3 sets x 20 sec/side)

Star plank.

Metcon

C: 190522 (Weight)

In teams of 3, 4 rounds of:

30 sec Dual Kettlebell Front Rack Wall Sit

30 sec Sandbag Carry

30 sec Assault bike (increase pace every set)

EGO CrossFit – WOD

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Weightlifting

A: Power Snatch (5 x 3 @60%, 5 x 2 @65%)

Power Snatch, every minute x 5:

2 reps (Touch and go @ca 65% of 1 RM)

B: Overhead Squat (3-3-3 reps @31X1, rest 90 sec)

Metcon

C: 190521 (Time)

For time:

30 Unbroken Wall balls

15 Unbroken KB Snatch R

15 Unbroken KB Snatch L

400 m Run

20 Unbroken Wall balls

12 Unbroken KB Snatch R

12 Unbroken KB Snatch L

400 m Run

10 Unbroken Wall balls

9 Unbroken KB Snatch R

9 Unbroken KB Snatch L

Unbroken or divided in max 2 sets.

EGO CrossFit – WOD

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Gymnastics

A: Handstand (20 min practice.)

Metcon

B: 181126 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

15 Kettlebell Swings

12 Alternating Forward Lunges with Goblet Hold

9 Burpees over kettlebell

WOD Team

160604 (AMRAP – Rounds and Reps)

2&2:

AMRAP x 30 min:

400 m Run

30 KBS (heavy)

20 Box Jump-Overs

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Box Jump-Overs and Partner B will run 400 meters – and so on for 30 minutes.

EGO CrossFit – WOD

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Choice of the Coach

EGO CrossFit – WOD

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Weightlifting

A: Power Clean (5 sets x 2-3 reps)

B: 1 High Hang Squat Clean (pockets) 1 Hang Squat Clean 1 Front Squat (On the minute x 7 Rounds.)

Metcon

C: 190517 (Time)

4 rounds:

5 Front squats @22X1

rest 15 sec

10 Burpee Box jump step down

Rest exactly 60 sec between rounds

EGO CrossFit – WOD

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Gymnastics

A: Handstand Push-ups (@21X1, 3 sets x 4-8 reps, rest 90 sec )

Strict or negative. Pause at the bottom, sub with with feet on a box or floor.

Weightlifting

B: Push Press (@30X3, 3 sets x 2-4 reps, rest 60 sec)

Metcon

C: 190516 (AMRAP – Rounds and Reps)

2 rounds of:

AMRAP x 6 min:

Run 100 m

6 Strict Toes to bar

Run 100 m

6 Dumbbell reverse lunges (3+3)

Rest 3 min between rounds

EGO CrossFit – WOD

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Strength

A1: Split squats ( 3 sets x 6-8 reps/leg @2020)

Kettlebell Suitcase hold.

A2: Muscle-Up Ring Row (3 sets x 6-8 reps @3030)

B1: Turkish Situp (3 sets x 6-8 reps/arm @30X1)

B2: Side Plank (3 sets x 15-20 reps/side)

With rotations.

Metcon

C: 190515 (Weight)

In teams of 3, 5 rounds of:

30 sec Wall Sit (15 sec R/15 sec L)

30 sec Front rack carry

30 sec Row, (increase pace every set)
Rotate with 15 sec rest between.

EGO CrossFit – WOD

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Weightlifting

A: Power Snatch (5 x 3 @55%, 4 x 3 @60%)

Power Snatch, every minute x 5:

3 reps (Touch and go @ca 60% of 1 RM)

B: Overhead Squat (4-4-4 reps @32X1, rest 90 sec)

Metcon

C: 190514 (Time)

For time:

35 Unbroken Kettlebell swings

400 m Run

25 Unbroken Kettlebell swings

400 m Run

15 Unbroken Kettlebell swings

Unbroken or divided in max 2 sets.