16apr
Category: WOD:s
15apr
EGO CrossFit – WOD
Metcon
A: 210416 (Calories)
AMRAP x 18 min:
Max Cal Assault Bike/Row or Ski Erg
On min 0, 3, 6, 9, 12 and 15:
50 Double-Unders
12 Burpees
Strength
3 Sets:
1 Turkish Get-Up (left arm)
2 längder Overhead Carry (left arm)
1 Turkish Get-Up (right arm)
2 längder Overhead Carry (right arm)
14apr
EGO CrossFit – WOD
Weightlifting
Snatch
Metcon
210415 (AMRAP – Rounds and Reps)
AMRAP x 10 min:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
13apr
EGO CrossFit – WOD
Weightlifting
A: Back Squat (6-6-5-5-4 reps @32X1, rest 90 sec )
Gymnastics
B: Strict pullups (5 sets x max reps)
Metcon
210414 (AMRAP – Rounds and Reps)
AMRAP x 4 min:
200/160 m Row
6 Devils press
Rest 90 sec
AMRAP x 4 min:
200/160 m Ski Erg
12 Kettlebell swings
Rest 90 sec
AMRAP x 4 min:
12/8 Cal Assault bike
6 Pull-Ups
12apr
EGO CrossFit – WOD
Benchmark-Tuesday
Bear Complex (5 rounds of 7 complex)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
11apr
EGO CrossFit – WOD
Gymnastics
Handstand Walk Progressions –
A1. EMOM, for 3 min (3 sets) of complex:
Wall Climb x 1 rep + Hand Plank x 20 sec
*Move through the wall climb slowly and smoothly both upward and down to the floor.
A2. Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall x 10 reps
Interval 2 – Kick to Handstand on Wall x 6-8 reps
*Attempt to make contact with the wall as softly as possible.
A3.
Option 1 –
EMOM, for 4 min (2 sets) of:
Interval 1 – Handstand Marching on Box x 30 sec effort
Interval 2 – Straight Leg Bottom Balance x 30 sec
– – – – – – – –
Option 2 –
EMOM, for 4 min (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20-30 reps
Interval 2 – Straight Leg Bottom Balance x 40 sec
A4. Every 30 sec, for 4 min (4 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 16-20 reps
Interval 2 – Donkey Kick x 8 reps
Gymnastics
B.
Handstand Walk
On The Minute x 10 min (5 Rounds):
Min 1: Handstand Walk Practice
Min 2: Recovery Jog
Metcon
C: 210412 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
30 Double-Unders
15 Wall ball shots
30 Double-Unders
15 Sit-Ups
09apr
08apr
EGO CrossFit – WOD
Metcon
210409 (Time)
4 Rounds for time:
15/12 Cal Row/Ski Erg or Cal Assault bike
30 Alt. Single DB Power Snatches
15/12 Cal Row/Ski Erg or Assault bike
20 Single DB Box Step Overs
07apr
EGO CrossFit – WOD
Weightlifting
Clean
Metcon
210408 (Time)
For Time:
100 Double Unders
21 Power Cleans
21 Barbell-Facing Burpees
100 Double Unders
15 Power Cleans
15 Barbell-Facing Burpees
100 Double Unders
9 Power Cleans
9 Barbell-Facing Burpees
06apr
EGO CrossFit – WOD
Weightlifting
Split Stance Romanian Deadlift (3 sets x 6-8 reps/leg @30X1 )
Gymnastics
Pull-ups
EMOM x 5 min:
Max strict Pullups x 30 sec
EMOM x 5 min:
3-5 negative Pullups (starta med haka över stång)
Metcon
210407 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
15 Box jumps
12 DB/KB front rack forward lunges
9 Pushups