Månad: oktober 2017
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Onsdag 171101
EGO CrossFit – WOD Weightlifting Deadlift (4 sets x 4-6 reps, rest 60-90 sec) Metcon 171101 (Time) 4 rounds for time of: 25 Kettlebell Swings 50 Double-Unders/75 Single-Unders
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Tisdag 171031
Idag är det inget lunchpass med instruktör, men kör gärna dagens pass tillsammans ändå! :-* EGO CrossFit – WOD Metcon 171031 (AMRAP – Rounds and Reps) 2&2, alternate complete rounds, and work through as many rounds and reps as possible in 8 min: 8 Deadlifts 8 Pull-Ups Rest 4 min, and then… 8 Box Jump-Overs […]
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Måndag 171030
EGO CrossFit – WOD Weightlifting Clean and Jerk (Take 15 min to find today´s heavy single) Metcon 171030 (AMRAP – Rounds and Reps) AMRAP x 8 min: 4 Ground to Overhead (heavy) 12 Jumping lunges Team WOD 171030 Team (AMRAP – Rounds and Reps) 2&2, AMRAP x 40 min 100 Double-Unders 80 Kettlebell Swings 60 […]
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Månadsplanering för november 2017
Hej! Planeringen för november hittar ni här! Och höstens schema här! Nu blir det minimalt med löpning utomhus på ett tag, iallafall på grovplaneringen 🙂 Men om det blir en toksolig, tokvarm dag kanske vi kör en spontanlöpning ute! Ha en riktigt härlig november! Pussåkram! /Helena
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Lördag 171028
EGO CrossFit – WOD Team WOD 171028 (AMRAP – Rounds and Reps) In teams of 2, partners alternate rounds to complete as many rounds and reps as possible in 40 min: 10 Thrusters 10 Box Jumps 400 m Run
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Fredag 171027
EGO CrossFit – WOD Metcon 171027 (5 Rounds for time) Every 7 minutes, for 35 minutes (5 sets) for times: 30 Double-Unders Run 400 m 15 Burpee Box Jump-Overs 15 Sit-Ups
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Torsdag 171026
EGO CrossFit – WOD Weightlifting Back Squat (4 sets x 2 reps, rest 60-90 sec) Metcon 171026 (Time) 4 rounds for time: 20 Wall Ball Shots 10 Toes to Bar 5 Power Cleans (heavy) Rest 2 min Metcon Green 171026 Green (Time) 4 rounds for time: 20 Wall Ball Shots 10 Knees to arms 5 […]
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Onsdag 171025
EGO CrossFit – WOD Weightlifting Shoulder Press (6 sets x 3-2-1-3-2-1 reps) Every 2 minutes, for 12 minutes (6 sets): Shoulder Press *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 1 rep *Set 4 – 3 reps *Set 5 – 2 reps *Set 6 – 1 rep Metcon 171025 (AMRAP […]
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Tisdag 171024
EGO CrossFit – WOD Weightlifting Shoulder Press (4 sets x 4- reps @20X1, rest 90 sec) Metcon & Metcon Green 171024 (AMRAP – Rounds and Reps) AMRAP x 9 min: 9 Kettlebell Swings 9 Burpees 9 Kettlebell Swings 9 Goblet Squats
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Måndag 171023
EGO CrossFit – WOD Weightlifting Hang Snatch (4 sets x 2.2 reps, rest 2 min) Rest 10 sec between doubles. Metcon 171023 (AMRAP – Rounds and Reps) AMRAP x 10 min: 5 Thrusters 10 Pull-Ups 15 Box Jumps Team WOD 171023 Team (Time) In teams of 2, with only 1 person working at a time, […]