Ego Boxen

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…

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

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

EGO CrossFit – WOD Benchmark-Tuesday ”Baz” AMRAP x 30 min: 30 Double-Unders 8 Squat Cleans 11 Hand release Pushups

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

EGO CrossFit – WOD Choice of the Coach

EGO CrossFit – WOD WOD Team 2&2, 6 Rounds for time: 500 m Row/Ski Erg or Assault Bike 40 KB Goblet hold Walking Lunges 30 Kettlebell Swings 20 Toes to Bars

EGO CrossFit – WOD Weightlifting 6 sets: 1 Power Clean + 2 Hang Power Clean @75% of 1 RM Clean Weightlifting Clean Pull 3 sets x 1 rep @110%+ of 1 RM Clean Metcon 2 Rounds for time: 30 Hang Power Cleans 60 Wall Ball shots Rest 1 min between rounds

EGO CrossFit – WOD A: Back Squat (4 sets x 3.3 reps 75% of 1RM .=15 sec rest ) Metcon AMRAP x 12 min: 1-2-3-4-5-… Dumbbell Front Squats Dumbbell Push Press Burpees

EGO CrossFit – WOD Metcon ”Felix the cat” 6 rounds for time (20 min cap): 9 burpees 9 box jumps 9 pull-ups 9 thrusters 9 toes to bar