Månad: april 2017
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Tisdag 170418
EGO CrossFit – WOD View Public Whiteboard Weightlifting Back Squat (8 sets x 5-5-3-2-2-1-2-1 reps) Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 […]
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Skärtorsdagen 170413
Efter dagens pass kl 11.30 tar vi påskledigt! Ha en riktigt härlig påskhelg och ladda upp med solljus, umgänge och god mat! Pass igen på tisdag nästa vecka! Om ni har släkt och vänner på besök som vill komma och träna i vår box har vi följande möjligheter: – Engångsträning 100:- – En veckas träningskort 350:- – […]
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Onsdag 170412
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (5 sets x 5-5-3-2-2 reps) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set […]
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Tisdag 170411
EGO CrossFit – WOD View Public Whiteboard Weightlifting 1 Power Clean + 1 Split Jerk Every 2 minutes, for 10 minutes (5 sets): Power Clean + Split Jerk Build over the course of the 5 sets to something heavy. Metcon Elizabeth 21-15-9 reps for time: Power Clean Ring Dips Metcon Green 5 Rounds for time: […]
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Måndag 170410
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift (5 sets x 8-6-4-2-2) *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 75% x 2 reps *Set 5 – 85% x 2 reps Rest 2 minutes between sets. Metcon 170410 […]
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Lördag 170408
EGO CrossFit – WOD View Public Whiteboard Team WOD 170408 (Time) In teams of 2, with only one person working at a time, complete: 100 Kettlebell Swings 100 Mountainclimbers 100 Barbell Thrusters 100 Mountainclimbers 100 Pull-Ups 100 Mountainclimbers 100 Barbell Thrusters 100 Mountainclimbers 100 Kettlebell Swings
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Fredag 170407
EGO CrossFit – WOD View Public Whiteboard Metcon 170407 (Time) For time: 25-20-15-10-5: Hang Power Snatches 50-40-30-20-10: Sit-Ups 100-80-60-40-20: Double-Unders
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Torsdag 170406
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (5 sets x 5-5-3-2-2 reps) Every 2 minutes, for 10 minutes (5 sets): *Set 1 – 5 reps @ 45-55% of 1-RM *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set […]
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Onsdag 170405
EGO CrossFit – WOD View Public Whiteboard Weightlifting 2-position Snatch (Every 2 min for 20 min) High hang, followed by hang from mid-thigh. Metcon 150331 (AMRAP – Reps) AMRAP x 8 min: 5 Deadlifts 60/45 kg 5 Hang Power Cleans 60/45 kg 5 Front Squats 60/45 kg 5 Jerks 60/45 kg
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Tisdag 170404
EGO CrossFit – WOD View Public Whiteboard Weightlifting Shoulder Press (5 sets x 4-5 reps, rest 2-3 min) 5 sets of: Unsupported Seated Strict Press x 4-5 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes Metcon 170404 (AMRAP – Rounds and Reps) AMRAP x […]