Månad: december 2016
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Fredag 161216
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Deadlift (3 sets x 6-8 reps @2011, rest 90 sec) A2: Dips (3 sets x 10-15 reps, rest 90 sec) (more advanced athletes may perform the dips from high rings – starting each set with a muscle-up) Metcon 161216 (Time) 3 rounds for time of: 200 […]
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Torsdag 161215
EGO CrossFit – WOD View Public Whiteboard Weightlifting Jerks Take 15-20 min to build to today’s heavy Jerk Metcon 161215 (AMRAP – Reps) Against a 2-min running clock, complete: 25/15 Calories of Assault Bike or Rowing Max reps Push Press Rest 2 min between sets, and complete a total of 4 sets.
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Onsdag 161214
EGO CrossFit – WOD View Public Whiteboard Weightlifting Power Clean Take 15-20 min and build to today’s 1-RM Power Clean Metcon 151210 (AMRAP – Rounds and Reps) AMRAP x 5 min: 20 DU:s 10 Air Squats Rest 1 min AMRAP x 5 min: 5 Clusters 10 Box Jumps Rest 1 min AMRAP x 5 min: […]
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Tisdag 161213
EGO CrossFit – WOD View Public Whiteboard Weightlifting 1 Hang Snatch + 1 Squat Snatch + 1 OHS (Every 2 min, for 16 min (8 sets)) Metcon 151208 (AMRAP – Rounds and Reps) 2&2, alternating each movement AMRAP x 15 min: 10 OHS 10 Burpees 10 Box jump overs (Partner A performs 10 OHS; Partner […]
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Måndag 161212
EGO CrossFit – WOD View Public Whiteboard Weightlifting Back Squat (6 sets x 3-2-1-3-2-1 reps) Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85% Set 5 – 2 reps @ 85-90% Set 6 – 1 rep […]
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Lördag 161210
EGO CrossFit – WOD View Public Whiteboard Team WOD 161210 (AMRAP – Reps) In teams of 2, you and your partner will move through 5 stations trying to score as many reps/points as possible in the following movements: 60 sec of Kettlebell Swings 60 sec of Rest 60 sec of Push-Ups 60 sec of Rest […]
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Fredag 161209
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift (5 sets x 6-8 reps @3011, rest 60 sec) Metcon 161209 (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 min of: 10 Power Cleans 10 Burpees Over the Barbell 10 Pull-Ups
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Torsdag 161208
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Bulgarian split squats (3 sets x 8-10 reps/leg @30X0, rest 30 sec) A2: Trap 3 raise (3 sets x 8-10 reps @2111, rest 30 sec) Metcon 161208 (Time) Rounds of 15, 12 and 9 reps for time of: Thrusters Burpees (recommended weights 61/43 kg)
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Onsdag 161207
EGO CrossFit – WOD View Public Whiteboard Weightlifting Power Clean (5 sets x 2.2.2, rest 3 min) rest 10 sec between doubles Metcon 161207 (Time) 3 rounds for times of: 100 Double-Unders 30 Kettlebell Swings 20 Box Jumps Rest 3 min
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Tisdag 161206
EGO CrossFit – WOD View Public Whiteboard Weightlifting Shoulder Press (5 sets x 3-5 reps @20X1) Every 3 min, for 15 min (5 sets): Shoulder Press x 3-5 reps @20X1 If you achieve 5 successful reps, increase the load in the next set. Metcon 161206 (AMRAP – Rounds and Reps) Complete as many rounds and […]