Måndag 190513

EGO CrossFit – WOD

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Gymnastics

A: Handstand (20 min practice.)

Metcon

B: 190513 (AMRAP – Rounds and Reps)

AMRAP x 5 min:

5 Toes to bar

10 V-ups

15 Box jumps

Rest 2 min

AMRAP x 5 min:

10 Hand release Pushups

20 Air squats

30 Situps

WOD Team

190513 Team (AMRAP – Rounds)

2&2, AMRAP x 30 min:

Person A runs 400 m

Person B does 1 round of:

5 Wall ball shots

10 Push-Ups

15 Situps

And then rests until A gets back Switch and repeat!

Fredag 190510

EGO CrossFit – WOD

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Weightlifting

A: 1 Power Clean + 2 Jerks (10 sets x 1 complex)

On the minute x 10 min:

1 Power Clean + 2 Jerks @70-80%

Metcon

B: 190510 (Time)

For time:

50 Front Squats @75% of 1RM

Each break perform 10 Perfect Pushups

Torsdag 190509

EGO CrossFit – WOD

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Gymnastics

A: Handstand Push-ups (@30X0, 3 x 5-8 reps, rest 90 sec)

Strict or negative. Sub with with feet on a box or floor.

Weightlifting

B: Push Press (@30X3, 3 sets x 3-5 reps, rest 60 sec)

Metcon

C: 190509 (AMRAP – Rounds and Reps)

2 rounds of: AMRAP x 5 min:

Run 100 m

20 sec Plank

Run 100 m

8 Goblet Squats

Rest 3 min between rounds

Onsdag 190508

EGO CrossFit – WOD

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Strength

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

No weights, superstrict tempo.

A2: Muscle-Up Ring Row (3 sets x 6-8 reps @2020)

B1: Turkish Situp (3 sets x 6-8 reps/arm @20X1)

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

Metcon

C: 190508 (Weight)

In teams of 3, 5 rounds of:

30 sec Wall Sit

30 sec Farmers carry

30 sec Row
Rotate with 15 sec rest between.

Tisdag 190507

EGO CrossFit – WOD

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Weightlifting

A: Power Snatch (every minute x 8 min: 3 reps)

Touch and go @ca 50% of 1 RM

B: Overhead Squat (5-5-5 reps @33X1, rest 90 sec)

Metcon

C: 190507 (Time)

For time:

40 Unbroken Wall balls

400 m Run

30 Unbroken Wall balls

400 m Run

20 Unbroken Wall balls
Unbroken or divided in max 2 sets.

Måndag 190506

EGO CrossFit – WOD

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Gymnastics

A: Handstand (20 min practice)

Metcon

B: 190506 (AMRAP – Rounds and Reps)

AMRAP x 8 min:

15 Kettlebell Swings

30 Double-Unders

WOD Team

160611 (AMRAP – Reps)

2&2:

AMRAP x 30 min:

100 KBS

100 Burpee Box Jump Overs

100 Wall Ball Shots

Team members will alternate tasks, with only one member working at any one time.

Fredag 190503

EGO CrossFit – WOD

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Metcon

190503 (AMRAP – Rounds and Reps)

2 rounds of (total of 4 AMRAP:s):

AMRAP x 5 min:

12 cal Assault bike

8 Wall balls

4 Bar muscle up OR 4 Chest to bar Pull-ups/Pull-ups

Rest 3 min

AMRAP x 5 min:

10 Alt. DB snatches

10 Burpee box jump over

30 Double-unders

Rest 5 min before next set.

Torsdag 190502

EGO CrossFit – WOD

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Weightlifting

A: Power Clean (5-5-5-5-5 reps)

Metcon

B: Wittman (Time)

Seven rounds:

1.5 pood/ 1 pood Kettlebell swing, 15 reps

95/65 pound Power clean, 15 reps

15 Box jumps, 24″/20″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here