Månad: maj 2018
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Fredag 180601
EGO CrossFit – WOD View Public Whiteboard Metcon 170602 (Time) For time: 1600 Meter Run 21 Kettlebell Swings 21 Goblet Squats 800 Meter Run 15 Kettlebell Swings 15 Goblet Squats 400 Meter Run 9 Kettlebell Swings 9 Goblet Squats
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Torsdag 180531
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Snatch + Hang Squat Snatch (Build to a heavy complex in max 10 sets.) B: Metcon (Weight) 5 rounds not for time: 3 längder Farmers carry with 2 kettlebells 10-15 Ab Wheel 45 sec Forearm Plank 60 sec rest
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Tisdag 180529
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Romanian Deadlift (3-4 sets x 6-8 reps @22X1, rest 45 sec) Metcon B: 180529 (AMRAP – Reps) 2 sets for max reps/calories of: 3 min of Assault Bike Rest 60 sec 3 min of Single-Arm Kettlebell Clean & Jerk (switch arms every 10 reps) Rest 60 […]
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Måndag 180528
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Barbell Row (4 sets x 6-8 reps @31X1, rest 45 sec) A2: GHD Situps (4 sets x 10-12 reps, rest 45 sec) B: Metcon (Weight) Every minute, on the minute, for 9 minutes (3 sets of each): 1. 10 alt KB/DB snatches 2. 5-10 Push-Ups 3. […]
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Lördag 180526
EGO CrossFit – WOD View Public Whiteboard WOD Team Double-Loredo (Time) 2&2, 6 rounds for time: 48 Air Squats 48 Push-Ups 48 Walking lunges 400 m Run* *Both athletes perform the run at the same time.
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Fredag 180525
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Arnold Dumbbell Press (4 sets x 6- reps @30X1, rest 45 sec) Metcon B: 180525 (4 Rounds for time) Every 5 minutes, for 20 minutes (4 sets) for times: Run 400 m 5-8 Strict Pull-Ups 5-8 Strict Toes to Bar 8-12 Push-Ups
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Torsdag 180524
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Snatch Work 4 Power Snatch EMOM x 5 minutes 1 minute rest 3 Power Snatch EMOM x 5 minutes 1 minute rest 2 Power Snatch EMOM x 5 minutes Add weight when reps go down. Focus on moving well, not on weights. Metcon B: 180524 […]
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Tisdag 180522
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Romanian Deadlift (4 sets x 6-8 reps @21X1, rest 45 sec) B1: Hammer Curls (3 sets x 8-10 reps @40X1, rest 45 sec) B2: Dips (3 sets x 5-10 reps @20X1, rest 45 sec) Dips/ Ringdips/bänkdips. C: Metcon (Weight) During 12 min for quality: 40 sec […]
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Måndag 180521
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Bent over Kettlebell Row (3 sets x 6-8 reps @21X1, rest 45 sec) 2 kettlebells. A2: GHD Situps (3 sets x 10-12 reps, rest 45 sec) B: Metcon (Weight) 4 rounds not for time (try to go unbroken on each round) 7 Front Squats 6 Front […]
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Lördag 180519
EGO CrossFit – WOD View Public Whiteboard WOD Team 160604 (AMRAP – Rounds and Reps) 2&2: AMRAP x 30 min: 400 m Run 30 KBS (heavy) 20 Box Jump-Overs Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 […]