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EGO CrossFit – WOD

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WOD Team

211129 (AMRAP – Reps)

In teams of 4,

EMOM x 30 min:

1. 45 sec Row

2. 45 sec Wall Ball Shots

3. 45 sec Assault Bike

4. 45 sec Sit-Ups

Team rests 1 min on minute:

5, 10, 15, 20 and 25

Fredag 211126

EGO CrossFit – WOD

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WOD Team

140208 (AMRAP – Reps)

TeamWOD 2&2:

OTM x 30 min:

3 Thruster 45/30kg

6 Box jumps 60/45cm

Max reps burpees

Odd minutes: Person 1 goes

Even minutes: Person 2 goes

Your result is total reps of burpees!

EGO CrossFit – WOD

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Weightlifting

Snatch

A1. Every 60 sec x 10 Sets:

Min 1-5:

2 Low Hang Power Snatch + 1 Hang Power Snatch

Min 6-10:

1 Low Hang Power Snatch + 2 Power Snatch

*Low Hang = barbell descends to just below the knee.

A2. Every 90 sec x 6 Sets

1 Slow Snatch Pull

1 Low Hang Power Snatch

1 Snatch

1 OHS

*Reset on every rep

B: 211125 (Time)

For time

50-40-30-20-10 reps:

Double-Unders

Wall Ball shots

Kettlebell Swings

Onsdag 211124

EGO CrossFit – WOD

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A1: Seated Shoulder Press (3-4 sets x 4-6 reps, Rest 45 sec)

@41X1 with barbell or dumbells

A2: Supinated Strict Pull-Ups (3-4 sets x 4-6 reps, Rest 45 sec)

@41X1

B: 211124 (Time)

Every 2 min x 4 Sets:

4 Burpee Over DB

8 Alt. DB Snatch

12 sec Shuttle runs

Rest 2 min

Every 2 min x 4 Sets:

4 DB Burpees

6 Box Jump Overs

12 sec Row/Ski or Bike

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions

A1. EMOM, for 4 min (2 sets) of:

Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 6-8 reps

*If this is a strength of yours attempt to get your feet together before making contact with the wall.

Interval 2 – Back-To-Wall Donkey Kicks x 4-8 reps

A2. EMOM, for 4 min (2 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 30-40 seconds or Handstand Walk

Interval 2 – Straight Leg Bottom Balance x 30-40 seconds

*This should also be a straight spine. The exercise is holding a hip hinge, not a hollow body.

B: 211122 (AMRAP – Rounds and Reps)

2 sets of:

AMRAP x 5 min:

3-5 Bar Muscle-Ups

5 m HS Walk

8 DB Hang Squat Clean

Rest 2 min

Or:

2 sets of:

AMRAP x 5 min:

1 Wall Walk

2-4 Strict Pull Ups

8 DB Hang Squat Cleans

Rest 2 min

*Choose one of the 2 options above.

Fredag 211119

EGO CrossFit – WOD

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Gymnastics

B: 211120 (3 Rounds for time)

3 sets of:

2 Rounds for Time:

15 Sprawlers

2 Strict Pull-Ups

3 Hand Release Burpees

4 Supinated Strict Pull-Ups

5 Hand Release Push Ups

Rest walk 60 sec after the 2 rounds are completed; repeat for 3 total sets (6 total rounds)

Torsdag 211118

EGO CrossFit – WOD

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Weightlifting

A. Every 60 sec x 10 Sets:

Min 1-5:

2 Hang Power Clean + 1 Power Clean

Min 6-10:

1 Hang Power Clean + 2 Power Clean

B. Every 90 sec x 6 Sets:

1 Slow Pull Clean Pull

1 Low Hang Power Clean

1 Clean

1 Front Squat

C: 211118 (Time)

For time:

15-12-9-6-3 reps:

Deadlift

Bar Facing Burpees

– no rest

directly into –

15-12-9-6-3 reps:

DB Hang Power Clean

DB Box Step Over