Månad: december 2017
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Måndag 171218
EGO CrossFit – WOD Weightlifting Back Squat (6 sets x 3-2-1-3-2-1 reps, rest 90 sec-2min ) *Set 1 – 3 reps @ 80% *Set 2 – 2 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 […]
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Lördag 171216
EGO CrossFit – WOD Team WOD 171216 (AMRAP – Rounds) In teams of 2, complete as many rounds as possible in 30 minutes of: 20 Mountain climbers 20 Box Jumps 20 Wall Ball Shots Team members will alternate tasks, with only one member working at any one time.
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Fredag 171215
EGO CrossFit – WOD Weightlifting Barbell Row Take 15 minutes to build to today’s 3-RM Barbell row Metcon 171215 (5 Rounds for time) Every 3 minutes, for 15 minutes (5 sets) for times: 30 Jumping lunges 10 Thrusters with Kettlebell 10 Strict Toes to Bar/Knees to arms
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Torsdag 171214
EGO CrossFit – WOD Weightlifting Front Squat (3 sets x 5 reps, rest 2 min) Find todays 5-RM. Metcon 171214 (Time) For time: 30 Double-Unders/45 Single-Unders 20 Box Jump overs Max reps Strict Pull-Ups 20 Box Jump overs 30 Double-Unders/45 Single-Unders Metcon Green 171214 (Time) For time: 30 Double-Unders/45 Single-Unders 20 Box Jump overs Max […]
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Onsdag 171213
EGO CrossFit – WOD Weightlifting Hang Clean (5 sets x 4-5 reps, rest 90 sec) Metcon 171213 (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 12 minutes of: 12 Kettlebell Swings 12 Wall Ball Shot 10 Single-Arm Kettlebell Push Presses (5 each arm)
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Tisdag 171212
EGO CrossFit – WOD Weightlifting Dumbbell/Kettlebell Z-Press (5 sets x 4 reps, rest 90 sec) Build to todays 4-RM. Metcon 171212 (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 8 minutes of: 30 Double-Unders/45 Single-Unders 12 Push-Ups 20 Walking lunge steps Metcon Green 171212 (AMRAP – Rounds and Reps) […]
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Måndag 171211
EGO CrossFit – WOD Weightlifting 4 set: Deadlift (5 sets x 4-5 reps, rest 90 sec) Metcon 171211 (Time) 3 sets for times of: 10 Shuttle runs 10 Goblet squats 10 Burpees Over the Kettlebell Rest 2 min Team WOD 171211 Team (Time) 2&2 for time: 200 Walking lunges (alternating 20 steps) immediately followed by… […]
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Lördag 171209
EGO CrossFit – WOD Team WOD 171209 (Time) 2&2: 5 rounds for time: 30 Shuttle runs w. medicinball 30 Wall ball shots 30 Box jumps Then: 20 Wall climbs
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Fredag 171208
EGO CrossFit – WOD Weightlifting Back Squat (4 sets x 6-8 reps, rest 90 sec) Metcon 171208 (Time) In teams of 2, alternate rounds, until you complete 20 rounds (10 each) for time of: 5 Wall Ball Shots 5 Toes to Bar 5 Burpee Box Jump-Overs
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Torsdag 171207
EGO CrossFit – WOD Metcon 171207 (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 20 minutes of: 2/2 Turkish Get-Up 10 Shuttle runs 20 AbMat Sit-Ups Metcon Green 171207 (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 20 minutes of: 2/2 Turkish Get-Up […]