Månad: oktober 2018
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Torsdag 181101
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (5 sets x 5 reps) B: Clean High Pull (5 sets x 3 reps) C: Squat Clean (5 sets x 3 reps) D: Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press
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Onsdag 181031
EGO CrossFit – WOD View Public Whiteboard Strength A1: Single arm overhead walking lunge (3-5 sets x 16 steps (switch ams half way)) A2: Ring Body Saw (3-5 sets x 8-10 reps @2020) B: Metcon (No Measure) 4 sets: 15 Goblet squats 60 sec Elbow plank 10 Dumbbell curl and press Rest 60-90 sec
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Tisdag 181030
EGO CrossFit – WOD View Public Whiteboard Skills A: Double-Unders (15 min practice.) Weightlifting B: Deadlift (5 sets x 5 reps) Metcon C: Death by Cindy (AMRAP – Rounds) As many rounds as possible until you fail to complete the round in a minute. – 1st minute: 1 pullup, 2 pushups, 3 squats – 2nd […]
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Måndag 181029
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (3 sets x 3 reps) B: Snatch High Pull (3 sets x 2 reps) C: Squat Snatch (3 sets x 2 reps) Metcon D: 181029 (Time) 3 rounds for time of: 30 Double-Unders 10 Toes to Bar 20 Alternating forward Lunges with Kettlebell in […]
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Fredag 181026
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Split Jerk (5 sets x 3 reps) Metcon B: 181026 (AMRAP – Rounds and Reps) AMRAP x 12 min: 5 Pushups 10 alt. Kettlebell clean & jerk 15 Goblet squats
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Torsdag 181025
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (5 sets x 5 reps) B: Clean High Pull (5 sets x 3 reps) C: Squat Clean (3 sets x 3 reps) Metcon D: 181025 (Time) 6 rounds for time: 5 Squat Clean Thrusters 30 Double-unders
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Onsdag 181024
EGO CrossFit – WOD View Public Whiteboard Strength A1: Single arm kettlebell overhead reverse lunge (3-5 sets x 6 reps/arm @2110) A2: Rower pike ups (3-5 sets x 6-10 reps @2121) B: Metcon (No Measure) 4 sets: 30 sec weighted Wall Sit (hold heavy kb:s in front rack position) rest 15 sec 30 sec feet […]
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Tisdag 181023
EGO CrossFit – WOD View Public Whiteboard Strength A: Good Mornings (5 sets x 5 reps) B1: Weighted Step-ups (3 sets x 8-12 alt. reps) 2 kettlebells in front rack. B2: GHD Situps (3 sets x 15-15 reps) Metcon 180227 (AMRAP – Rounds and Reps) AMRAP x 8 min: 10 Kettlebell swings 10 Sit-ups 1 […]
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Måndag 181022
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (3 sets x 3 reps) B: Snatch High Pull (3 sets x 2 reps) C: Squat Snatch (3 sets x 2 reps) Metcon D: 181022 (AMRAP – Rounds and Reps) AMRAP 10 x min: 10 Kettlebell snatches (5+5) 10 Squat jumps 10 Burpees 10 […]