Fri, Nov 25

MAIN CLASS

PART 1:

PARTNER CHIPPER

For time:

50 Cal row

50 Pull ups

50 Wall balls 9/6kg to 10/9ft

50 Alternating DB snatch 22.5kg/15kg

50 Burpee box jump overs 60/50cm

50 Alternating DB snatch 22.5kg/15kg

50 Wall balls 9/6kg to 10/9ft

50 Pull ups

50 Cal row

Time cap: 24 Minutes

PART 2:

ACCESSORY

3 Quality sets of:

20 Banded tricep extensions

12 Dual DB hammer curls

Rest 30s

3 Quality sets of:

20 Hollow rocks

30 Russian plate twists in a hollow position

Thu, Nov 24

PART A:

SNATCH

Every 90 seconds x 8 rounds:

1 Hang power snatch + 1 Hang squat snatch

PART B:

Rowing intervals

Row 60s max effort

Rest 60s

x 10 Rounds (20 minutes)

Score = Total calories

PART A:

PUSH PRESS

Every 2 minutes x 6 sets.

5 Push press with a 5s overhead hold on rep 5 of each set + 10 Stiff leg deadlifts

PART B:

Alternating EMOM x 20 Minutes 50s of work per minute / 10s of rest

Minute 1: TTB

Minute 2: Wall walks

Minute 3: Double unders

Minute 4: Full rest

Strength

Alternating EMOM x 14 Minutes:
Minute 1: 1 Power clean
Minute 2: 1 Hang power clean

Metcon

Every 5 minutes x 4 sets.
Assault bike 15/10 cals (60s cap)
15 Box jumps
10 C2B pull ups / pull ups / jumping C2B
5 Power cleans @ 70-80% of 1RM

WOD – Sat, Nov 19

EGO CrossFit – WOD

Choice of the Coach

WOD – Fri, Nov 18

EGO CrossFit – WOD

Gymnastics

Handstand Practice

A1. For 3 min: Work on Kick to Handstand

A2. For 3 min: Work on Headstand

A3. For 3 min: Work on Kipping Handstand Push-Ups

Metcon

AMRAP x 4 min:

15/12 Cal Assault Bike

12 Walking Lunges

Rest 2 min

AMRAP x 4 min:

250/200 m Row

12 Wall ball shots

Rest 2 min

AMRAP x 4 min:

30 Double-unders

4 Strict Handstand Push-Ups

WOD – Thu, Nov 17

EGO CrossFit – WOD

A: Hang Power Snatch (7 sets x 1.1.1 reps

@75% of 1 RM
. = 15 sec rest in between reps
)

B: Barbell Row (3 sets x 8 reps
Adjust Weight to RIR 2
)

Wide grip

Metcon

AMRAP x 8 min:

1-2-3-4-5-6-7-8-… reps of:

Power Snatches

Lateral Burpees

WOD – Wed, Nov 16

EGO CrossFit – WOD

A1: Deadlift (4 sets x 5 reps
@+ 80%
)

A2: Single arm Kettlebell Press (4 sets x 8/8 reps)

Metcon

AMRAP x 10 min:

5 Pull-Ups

10 Box Jump Overs

5 Toes to Bar

10 Wall Ball shots

WOD – Tue, Nov 15

EGO CrossFit – WOD

Benchmark-Tuesday

”Baz”

AMRAP x 30 min:

30 Double-Unders

8 Squat Cleans

11 Hand release Pushups

WOD – Mon, Nov 14

EGO CrossFit – WOD

WOD Team

AMRAP x 12 min:

12/10 Cal Row

10/10 SA KB Cleans

Rest 2 min

AMRAP x 12 min:

12/10 Cal Ski Erg

2 Wall Walks

Rest 2 min

AMRAP x 12 min:

12/10 Cal Assault Bike

10 Box Step Over (with 1 dumbbell)

Rest 2 min