EGO CrossFit – WOD

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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

Fredag 220701

EGO CrossFit – WOD

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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

EGO CrossFit – WOD

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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

Måndag 220627

EGO CrossFit – WOD

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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.