Månad: november 2017
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Måndag 171120
EGO CrossFit – WOD Weightlifting Back Squat (3 sets x 6-8 reps @30X1, rest 90 sec) Metcon 171120 (Time) 3 Rounds for time: 75 Double Unders/112 Single Unders 50 Air Squats 15 Power Cleans Team WOD 161126 (AMRAP – Rounds and Reps) In teams of 2, alternate full rounds to complete as many rounds and […]
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Lördag 171118
EGO CrossFit – WOD Team WOD 171118 (AMRAP – Rounds and Reps) AMRAP x 30 min: Teams of 2: 3 Wall Ball shots 3 Kettlebell Swings 3 Burpees Next round is 6’s, then 9’s, etc… In this teams of two workout, partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions […]
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Fredag 171117
EGO CrossFit – WOD Weightlifting A1: Deadlift (4 sets x 4-6 reps @3111, rest 20 sec) (open hands at the bottom of the deadlift, then close them and lift again) A2: Handstand Push-ups (4 sets x max reps, rest 2 min) Strict! (if you cannot get 8 reps or more, accumulate until you get 8 […]
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Torsdag 171116
EGO CrossFit – WOD Metcon 161202 (AMRAP – Reps) Tabata Assault bike for Calories Rest 60 sec Tabata Wall Ball Shots Rest 60 sec Tabata Burpees Rest 60 sec Tabata Double-unders Metcon Green 161202 (AMRAP – Reps) Tabata Assault bike for Calories Rest 60 sec Tabata Wall Ball Shots Rest 60 sec Tabata Burpees Rest […]
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Onsdag 171115
EGO CrossFit – WOD Weightlifting 1 Hang Clean + 1 Clean (6 sets x 1 rep, rest 60-90 sec) (athlete will execute one clean from the hang position, and then one from the floor) Metcon 171115 (Time) 3 rounds for time of: 30 Shuttle runs 12 Alternating Kettlebell Squat Snatches
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Tisdag 171114
EGO CrossFit – WOD Weightlifting Back Squat (3 sets x 8-10 reps @3011, rest 90 sec) Metcon 171114 (AMRAP – Rounds and Reps) In teams of 2, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of: 10 Jumping Lunges 10 Pull-Ups Metcon Green 171114 Green (AMRAP – Rounds […]
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Måndag 171113
EGO CrossFit – WOD Metcon 171113 (Time) For time: 100 Air Squats immediately followed by… 4 rounds of: 8 Shoulder to Overhead 15 Box Jumps 20 Kettlebell Swings immediately followed by… 50 Double-Unders Team WOD 161112 (Time) In teams of 2, alternating each movement, complete 14 rounds of: 10 Hang “Clusters” 10 Burpees 10 Box […]
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Lördag 171111
EGO CrossFit – WOD Team WOD 171111 (AMRAP – Rounds and Reps) In teams of 2, with only one partner working at a time, complete as many rounds and reps as possible in 15 minutes of: 10 Pull-Ups 6 Thrusters Rest exactly 5 minutes, and then . . . In teams of 2, with only […]
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Fredag 171110
EGO CrossFit – WOD Metcon 171110 (AMRAP – Rounds and Reps) AMRAP x 10 min: 5 Power Cleans 20 Double-Unders/30 Single-Unders Weightlifting Walking lunges with dumbbells (4 sets x 20 steps @1010, rest 90 sec) Or kettlebells
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Torsdag 171109
EGO CrossFit – WOD Weightlifting Front Squat (4 sets x 6-8 reps @30X1, rest 60-90 sec) Metcon 161129 (Time) 21-15-9 reps for time of: Thrusters (heavy) Pull-Ups Burpees Metcon Green 161129 Green (Time) 15-9-6 reps for time of: Thrusters Pull-Ups Burpees