Månad: januari 2017
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Fredag 170120
EGO CrossFit – WOD View Public Whiteboard Metcon 170120 (AMRAP – Rounds and Reps) AMRAP x 4 min: 21-15-9 reps: Power Snatch Burpees Rest 4 min AMRAP x 4 min: 15-12-9 reps: Power Snatch Burpees over Barbell Rest 4 min AMRAP x 4 min: 12-9-6 reps: Power Snatch Burpee Box Jumps Öka vikten på Power […]
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Torsdag 170119
EGO CrossFit – WOD View Public Whiteboard Metcon CFG Open 14.2 (AMRAP – Reps) Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 45/30kg 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 45/30kg 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats […]
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Onsdag 170118
EGO CrossFit – WOD View Public Whiteboard Weightlifting Paused Front Squat Every 2 minutes, for 10 minutes (5 sets): Pause Front Squats x 4-6 reps @31X1 Metcon 170118 (AMRAP – Rounds and Reps) AMRAP x 14 min: 14 Wall ball shots 28 Double-Unders
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Tisdag 170117
EGO CrossFit – WOD View Public Whiteboard Weightlifting Power Clean Take 20 minutes to build to today’s 1-RM Power Clean Metcon 170117 (Time) 21, 15 and 9 reps for time: Kettlebell Swings (heavy) Push-Ups Pull-Ups Metcon Green 170117 Green (Time) 5 Rounds for time of: 9 Kettlebell Swings (heavy) 9 Push-Ups 9 Pull-Ups (with or […]
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Måndag 170116
EGO CrossFit – WOD View Public Whiteboard Weightlifting Push Press Every 3 minutes, for 15 minutes (5 sets): Push Press x 3-5 reps Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set. Metcon 170116 (AMRAP – Rounds and Reps) AMRAP x 15 min: 30 Double-Unders 10 […]
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Lördag 170114
EGO CrossFit – WOD View Public Whiteboard Team WOD 170114 (AMRAP – Rounds and Reps) In teams of 4, with only one teammate per station, complete as many rounds and reps as possible in 45 minutes of: Station 1- 10 Box Jumps 5 Pull-Ups Station 2- 10 Burpees 10 Kettlebell Swings Station 3- 10 Push-Ups […]
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Fredag 170113
EGO CrossFit – WOD View Public Whiteboard Metcon 170113 (Time) For time: 100 Double-Unders 5 Shoulder to Overhead (heavy) 10 Power Cleans (heavy) 15 Burpees Over the Barbell 200 Double-Unders 15 Burpees Over the Barbell 10 Power Cleans 5 Shoulder to Overhead 100 Double-Unders
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Torsdag 17112
EGO CrossFit – WOD View Public Whiteboard Weightlifting Snatch Take 10-15 minutes to build to today’s 1-RM Snatch Metcon CFG Open 14.1 (AMRAP – Reps) Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 15 power snatches 35/25kg Metcon Green 170112 Green (AMRAP – Rounds and Reps) AMRAP x 10 […]
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Onsdag 170111
EGO CrossFit – WOD View Public Whiteboard Metcon 170111 (AMRAP – Reps) With a running clock A. AMRAP x 5 min: Burpee Box Jump Overs, 24/20 Rest 5 min B. AMRAP x 4 min: 10 Meter Shuttle Runs Rest 4 min C. AMRAP x 3 min: Power Cleans (heavy) Rest 3 min D. AMRAP x […]
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Tisdag 170110
EGO CrossFit – WOD View Public Whiteboard Weightlifting 3-Position Snatch (high hang, mid-thigh, floor) 6 sets of: 3-Position Snatch (high hang, mid-thigh, then from the floor) Rest 1-2 minutes Build over the course of the 6 sets. Metcon 170110 (AMRAP – Rounds and Reps) AMRAP x 7 min: 7 Overhead Squats 7 Box Jumps 7 […]