Ego CrossFit

EGO CrossFit – WOD Gymnastics EMOM x 12 min: Min 1: 30 sec Kick to handstand Min 2: 30 sec Donkey Kicks Min 3: 30 sec Handstand walk or attempt Handstand Walk to Wall Metcon AMRAP x 12 min: 4 SA DB Alt Devil Press 8 SA DB Alt Snatches 24 Mountain-climbers Rest 30 sec

EGO CrossFit – WOD Gymnastics Handstand Walk Practice A1. For 3 min: Work on Kick to Handstand A2. For 3 min: Work on Donkey Kicks A3. For 3 min: Work on Headstand Metcon For time: 100 Double-Unders or 200 Single-Unders + 20 Alt. DB Power Snatch + 20-15-10-5 reps: Goblet squats Kettlebell swings Pushups +…

EGO CrossFit – WOD Snatch (6 Set*2 Squat Snatch @70% of 1 RM) Metcon 3 Rounds: AMRAP x 2 min: 6 Wall Balls 6 Box Jump Over Rest 1 min AMRAP x 2 min: 6 DB FR Forward Lunges 6 DB Burpee Deadlifts 20 Mountain-climbers Rest 1 min AMRAP x 2 min: Max cal Row…

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

EGO CrossFit – WOD Deadlift (4 sets x 5 Reps 75%+) Metcon 5 Rounds for time: 5 Pull-Ups 10 Pushups 15 Devils Press 20 DB Thrusters Rest 2 min

EGO CrossFit – WOD Benchmark-Tuesday “Ground Control” 3 Rounds For time: 30 Lateral Bar over burpees 20 Hang Power Cleans 100 Double-Unders

EGO CrossFit – WOD WOD Team 2&2, For Time: 400 m Row/Ski or Assault Bike 30 DB Deadlifts 24 DB Suitcase Walking Lunges 20 Box Jump Step Down 400 m Row/Ski or Assault Bike 24 DB Deadlifts 20 DB Suitcase Walking Lunges 16 Box Jump Step Down 400 m Row/Ski or Assault Bike 20 DB…

EGO CrossFit – WOD Choice of the Coach

EGO CrossFit – WOD WOD Team 2&2, AMRAP x 25 min: 20 Single arm DB Devil Press 20 SA DB Box Step over 30/20 cal Row/Ski Erg or 26/18 cal Assault Bike Dela på allt.

EGO CrossFit – WOD Weightlifting A. Hang Power Clean 6 sets x 3 Reps @70% of 1 RM B. Split Jerk 6 sets x 3 Reps @70% of 1 RM Focus on getting thru with your head and bending your back leg Metcon AMRAP x 10 min: 6 Hang Power Clean 6 Front Squats 9…