Månad: augusti 2017
-
Fredag 170901
EGO CrossFit – WOD View Public Whiteboard Weightlifting Bulgarian split squats (4 sets x 4-6 reps @41X1, rest 90 sec) Metcon 170901 (Time) 4 rounds for time of: 400 m Run 50 Double-Unders 15 Overhead Squats
-
Torsdag 170831
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift (6 sets x 5-3-2-1-3-3 reps, rest 3 min) * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% […]
-
Onsdag 170830
EGO CrossFit – WOD View Public Whiteboard Weightlifting 3-position Clean (5 sets x 1 rep, rest 2 min) High hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight. Metcon 170830 (Time) 4 rounds for time of: 400 m Run 40/30 Push-Ups 40 Air Squats
-
Tisdag 170829
EGO CrossFit – WOD View Public Whiteboard Weightlifting Shoulder Press (5 sets x 4-6 reps @20X1, rest 2-3 min) Metcon 170829 (AMRAP – Rounds and Reps) AMRAP x 9 minutes of: 6 Ground to Overhead 12 Toes to Bar Metcon Green 170829 Green (AMRAP – Rounds and Reps) AMRAP x 9 minutes of: 6 Ground […]
-
Måndag 170828
EGO CrossFit – WOD View Public Whiteboard Weightlifting Front Squat (4 sets x 4-6 reps @41X1, rest 45 sec) Metcon 170828 (Time) 5 rounds for time of: 15 Wall Ball Shots 15 Pull-Ups Team WOD 151024 (Time) 2&2, with only one partner working at a time, complete: 100 Burpees 100 Ground to Overhead 100 Box […]
-
Lördag 170826
EGO CrossFit – WOD View Public Whiteboard Team WOD 170826 (Time) In teams of 2, alternate rounds to complete 10 rounds each for time of: 3 Front Squats (heavy, and taken from the floor) 6 Burpees Over the Barbell 12 Kettlebell Swings (heavy)
-
Fredag 170825
EGO CrossFit – WOD View Public Whiteboard Metcon 150811 (AMRAP – Rounds and Reps) 5 rounds: AMRAP x 4 min: 3 Power Cleans 6 Lateral Burpees Rest 90 sec between rounds (You will resume the next round where you left off. Score is total rounds and reps)
-
Torsdag 170824
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: 1 Hang Snatch + 1 Snatch (5 sets x 1 rep, rest 20 sec) A2: Box Jumps (5 sets x 1.1.1.1.1, rest 2 min) Rest 5 seconds between jumps. Metcon 170824 (Time) 4 rounds for time of: 400 m Run 15 Overhead Squats
-
Onsdag 170823
EGO CrossFit – WOD View Public Whiteboard Weightlifting Back Squat (8 sets x 2-3 reps @30X1, rest 2 min) These sets should all be heavy. Use rest time to stretch and mobilize your upper body. Metcon 170823 (AMRAP – Rounds and Reps) AMRAP x 6 minutes of: 3 Thrusters 6 Pull-Ups 12 Kettlebell Swings (heavy)
-
Tisdag 170822
EGO CrossFit – WOD View Public Whiteboard Weightlifting Push Press (4 sets x 3-5 reps, rest 2 min) Metcon 160825 (Time) For time: 75 Double Unders 50 Wall Ball Shots 25 Toes To Bar 50 Wall Ball Shots 75 Double Unders