Månad: september 2018
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Måndag 181001
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (3 sets x 3 reps) B: Snatch Pull (3 sets x 2 reps) C: Hang Power Snatch (3 sets x 3 reps) Metcon D: 181001 (AMRAP – Reps) AMRAP x 7 min: 7 Hang Power snatch 7 Burpees over barbell WOD Team 181001 Team […]
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Fredag 180928
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Turkish Get Up (5 sets x 3 reps/arm, rest 45 sec) Metcon B: 180928 (AMRAP – Reps) Tabata: 1. Assault bike 2. Sit-Ups 3. Row 4. Air-Squats
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Torsdag 180927
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (5 sets x 3 reps, rest 45 sec) B: Snatch High Pull (5 sets x 2 reps, rest 45 sec) C: Squat Snatch (5 sets x 2 reps, rest 45 sec) Metcon D: 180927 (Time) D. For time: Buy in: 10 Pushups 12-10-8-6-4-2: Kettlebell […]
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Onsdag 180926
EGO CrossFit – WOD View Public Whiteboard Strength A1: Turkish Situp (3-5 sets x 6/6 reps per arm, rest 45 sec) A2: Side Plank (3-5 sets x 20-40 sec, rest 45 sec) Star plank. B: Metcon (No Measure) 4 sets not for time: 50 sec Wall Sit 12 Ring Pushups @20X1 6-8 Single Arm dumbbell […]
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Tisdag 180925
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Split Jerk (5 sets x3 reps, rest 45 sec) B: Barbell Row (5 sets x 5 reps, rest 45 sec) Metcon C: 180925 (AMRAP – Rounds and Reps) AMRAP x 12 min of: 30 Kettlebell Swings 20 Wall Ball Shots 10 Toes to Bar
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Måndag 180924
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (3 sets x 5 reps, rest 45 sec) B: Clean High Pull (3 sets x 3 reps, rest 45 sec) C: Squat Clean (3 sets x 3 reps, rest 45 sec) Metcon D: 180924 (Time) 3 rounds for time of: 10 Squat Clean thrusters […]
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Fredag 180921
EGO CrossFit – WOD View Public Whiteboard Gymnastics A1: Dips (3 sets x 5-10 reps @20X1, rest 45 sec) A2: Strict Toes-To-Bar (3 sets x max reps, rest 45 sec) Or knees to arms. Metcon B: 180921 (Time) 5 rounds for time of: 24 Kettlebell Swings 12 Alternating Reverse Lunges with Kettlebell Goblet Hold 12 […]
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Torsdag 180920
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (5 sets x 3 reps, rest 45 sec) B: Snatch High Pull (5 sets x 2 reps, rest 45 sec) C: Hang Squat Snatch (5 sets x 2 reps, rest 45 sec) Metcon 180403 (AMRAP – Rounds and Reps) AMRAP x 10 min: 4 […]