EGO CrossFit – WOD
Weightlifting
Snatch Complex:
6 sets:
1 Snatch Pull
1 Power Snatch
1 Squat Snatch
70%+
220707 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
6 Power Snatches,
6 Overhead Squats
6 Box Jumps
06jul
05jul
04jul
EGO CrossFit – WOD
Benchmark-Tuesday
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
03jul
EGO CrossFit – WOD
Gymnastics
220704 (Time)
6 Rounds for time:
8 Devils Press
16 Alternating Reverse lunges with dumbbells
16 Wall balls
30jun
EGO CrossFit – WOD
Gymnastics
Rx’d work:
• 3×5-10 wall walks – chest and belly to wall
• 4xmax handstand walk
• 5×10 kick to handstand
Scaled work:
• 3×4-8 wall walks (maintain hollow position & go 45-65 degrees)
• 4×2 around the worlds off box
• 5×10 kick to handstand
220701 (Time)
3 Rounds for time:
400 m Run
50-40-30 Unbroken Wall ball shots
* Every break:
5 Burpees
29jun
EGO CrossFit – WOD
Weightlifting
5 sets:
3 Hang Power Cleans
2 Split Jerks
Weights:
65%+ of 1 RM C&J
220630 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
5 Hang Power Cleans
10 AbMat Sit-ups
* EMOM = 20 Double-Unders
28jun
EGO CrossFit – WOD
A: Deadlift (Build to 1RM )
B: 220629 (AMRAP – Rounds and Reps)
AMRAP x 14 min:
200 m Run
12 Alternating Dumbbell Snatches
200 m Run
6/6 Single Arm Dumbbell Overhead Squats
27jun
EGO CrossFit – WOD
Benchmark-Tuesday
”Original Training – After Work 22-05-27” (Time)
For Time:
10 Rounds:
10 Box Jump overs
5 HSPU
2 min rest
10 Rounds:
35 Double-Unders
10 Thrusters
26jun
EGO CrossFit – WOD
WOD Team
220627 (AMRAP – Rounds and Reps)
2&2, alternating full rounds, AMRAP x 40 min of:
5 Strict Pull-Ups
10 Push-Ups
20 Air Squats
*Every 6 rounds (3 each teammate), teams must run 400 m together.
22jun