Tisdag 201117

EGO CrossFit – WOD

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Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Måndag 201116

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (4 sets x 4 reps)

Metcon

B: 201116 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

5 Dumbbell Push Presses

15 Kettlebell Swings

30 Double-Unders

Fredag 201113

EGO CrossFit – WOD

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Metcon

201113 (AMRAP – Rounds and Reps)

AMRAP x 8 min:

15 cal of Row, Ski Erg or Assault Bike

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Push Presses

Rest 2 min

AMRAP x 8 min:

15 cal of Row, Ski Erg or Assault Bike

5 Dumbbell Devil’s Presses

Rest 2 min

AMRAP x 8 min:

15 cal of Row, Ski Erg or Assault Bike

12 Front-Racked Dumbbell Lunges

9 Dumbbell Push Presses

Torsdag 201112

EGO CrossFit – WOD

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Weightlifting

A: Front Squat (5 sets x 5 reps )

Metcon

B: 201112 (5 Rounds for time)

Every 3 min, for 15 min (5 sets) of:

12 Burpee Box Jump-Overs

20 Wall Ball Shots

Onsdag 201111

EGO CrossFit – WOD

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Gymnastics

Static Handstand Hold & Handstand Push-Up Progressions –

A1. EMOM for 3 min (3 sets) of complex:
Kick to Handstand on Wall x 3 reps + Cartwheel from Wall Practice x 20-30 seconds effort

Every 45 sec, for 3 min (2 sets) of:
Interval 1 – Headstand Practice (against wall) x 30 seconds
Interval 2 – Back-To-Wall Handstand Hold x 30 seconds effort

A3. EMOM for 4 min (2 sets) of:
Interval 1 – Reverse Snow Angels x 10 reps @ 2020
Interval 2 – Elevated Knee Handstand Push-Ups x 10 reps
or
Interval 2 – Handstand Push-Up Negative x 3-4 reps @ 30A1

Metcon

B: 201111 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

3 Handstand Push-Ups or DB Z-presses

6 Jumping Squats

12 Goblet squats

Tisdag 201110

EGO CrossFit – WOD

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Benchmark-Tuesday

Bear Complex (Weight)

5 rounds of:

7 st bear complex
1 complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Måndag 201109

EGO CrossFit – WOD

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Weightlifting

A: Deadlift (4 sets x 5 reps)

Metcon

B: 201109 (Time)

For time:

100 Double-unders

Then 7 rounds of:

7 Kettlebell swings

7 Goblet squats

Then:

100 Double-unders

Fredag 201106

EGO CrossFit – WOD

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Metcon

200805 (Time)

20 Rounds for time:

4 Dumbbell Box Step Overs

3 Dumbbell Front Squats

2 Dumbbell Trusters

1 DB Devils Press