Månad: november 2016
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Tisdag 161122
EGO CrossFit – WOD View Public Whiteboard Weightlifting Clean and Jerk (10 sets x 1 rep) EMOM x 10 min Metcon 161122 (Time) 3 rounds for time of: 50 Double-unders 20 Toes to bar 10 Clean and Jerks Weightlifting Green A1: Front Squat (3 sets x 6 reps @31X1, rest 60 sec) A2: Double-Unders (3 […]
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Måndag 161121
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift (5 sets x 6-8 reps, rest 60 sec) Metcon 161121 (Time) 3 rounds for time of: 100 Double-unders 20 Wall Ball Shots 20 Kettlebell Swings (heavy) Team WOD 151123 Team WOD (AMRAP – Reps) Teams of 4: 2 Rounds AMRAP: Station 1: 2 min Burpees (Rest […]
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Söndag 161120
EGO CrossFit – WOD View Public Whiteboard Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# […]
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Lördag 161119
EGO CrossFit – WOD View Public Whiteboard Team WOD 161119 (Time) In teams of 2, complete following for time: Buy-in: 100 Bar Facing Burpees Then 5 rounds of: 40 Wall Ball Shots 40 Abmat Sit-Ups 40 Push Press 40 Kettlebell swings Cash-out: 200 Double-unders/300 Single-unders
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Fredag 161118
EGO CrossFit – WOD View Public Whiteboard Weightlifting Every 2 min for 20 min (5 sets) of: A1: Front Rack Lunge (5 sets x 8-10 reps each leg @20X1) A2: Handstand Push-ups (5 sets x 60 sec max reps) Strict! Metcon 161118 (Time) 4 rounds for time of: 10 Toes to Bar 15 Box Jumps […]
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Torsdag 161117
EGO CrossFit – WOD View Public Whiteboard Weightlifting Snatch Take 15-20 min to build to today’s 1-RM Snatch Metcon 161117 (AMRAP – Reps) Every min, on the min, for 21 min: Minute 1 – 30 sec of Rowing (for meters) Minute 2 – Power Snatch or Snatch x 3 reps @70-80% of today’s 1RM Minute […]
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Onsdag 161116
EGO CrossFit – WOD View Public Whiteboard Weightlifting Every 3 min, for 18 min: A1: Deadlift (6 sets x 5 reps @75-80%) A2: Box Jumps (6 sets x 10 reps) Metcon 161116 (AMRAP – Rounds and Reps) AMRAP x 5 min: 10 Calorie Assault Bike 15 Wall ball shots Rest 2,5 min AMRAP x 5 […]
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Tisdag 161115
EGO CrossFit – WOD View Public Whiteboard Weightlifting Back Squat Take 15 min to build to a 3-RM Back Squat Note best successful 3-RM. Metcon 161115 (AMRAP – Rounds and Reps) AMRAP x 10 min: 10 Power Cleans (heavy) 10 Burpees Over the Barbell Weightlifting Green Back Squat (4 sets x 6 reps @31X1, rest […]
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Måndag 161114
EGO CrossFit – WOD View Public Whiteboard Weightlifting Every 4 min for 16 min: A1: Shoulder Press (4 sets x 6-8 reps) A2: Strict pullups (4 sets x max reps) Metcon 161114 (Time) For time: 30 Push-Ups 75 Double-unders 30 Heavy Kettlebell Swings 75 Double-unders 30 Push-Ups 75 Double-unders 30 Heavy Kettlebell Swings 75 Double-unders […]
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Söndag 161113
EGO CrossFit – WOD View Public Whiteboard Metcon CFG Open 13.1 (AMRAP – Reps) AMRAP 17 min: 40 burpees 30 snatch 35/20kg 30 burpees 30 snatch 60/35kg 20 burpees 30 snatch 75/45kg 10 burpees AMRAP snatch 95/55kg