Månad: november 2018
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Fredag 181130
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Snatch Balance + 3 OHS (3 sets x 1 complex) B: 1 Snatch Pull + 1 Power snatch + 1 Overhead Squat (3 sets x 1 complex) Metcon C: 181130 (Time) For Time: 30 Double-unders 21 Hang Power Snatch 30 Double-unders 15 Hang Power Snatch […]
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Torsdag 181129
EGO CrossFit – WOD View Public Whiteboard Gymnastics A. Alternating tabata Hollow/Arch holds 8 sets x 20 sec B. Scapula Pushups 5 sets x 10 reps C. Inchworm to extended hollow plank hold 10 sets x 10 sec hold D. Handstand kick-up practice 20 attempts (against wall) Metcon E: 181129 (Time) 5 rounds for time […]
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Onsdag 181128
EGO CrossFit – WOD View Public Whiteboard Strength A: Metcon (Weight) EMOM x 12 min: Min 1: 12 alt. Dumbbell Step Ups (heavy) Min 2: 6 Strict Pullups + 6 Strict Toes to bar Min 3: 30 Mountainclimbers B: Metcon (Weight) EMOM x 12 min: Min 1: 15 Ball slams Min 2: 30 sec AMRAP […]
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Tisdag 181127
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (4 sets x 5 reps @2221) B: 1 Clean Pull + 1 Squat Clean + 1 Front squat + 1 Split Jerk (5 sets x 1 complex) Metcon C: 181127 (Time) For Time: 30 Box Jumps 30 Pushups 30 Kettlebell Swings (24/16kg) 30 Front […]
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Måndag 181126
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Kettlebell Front Rack RNT Split Squat (4 sets x 4-6 reps/leg @20X1) A2: Pull-ups (4 sets x 4-6 reps @21X2) Strict CTB Pullups/Pullups/Ring rows Metcon B: 181126 (AMRAP – Rounds and Reps) AMRAP x 12 min: 15 Kettlebell Swings 12 Alternating Forward Lunges with Goblet Hold […]
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Fredag 181123
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Snatch Balance + 3 OHS (3 sets x 1 complex) B: 1 Snatch Pull + 1 Power snatch + 1 Overhead Squat (3 sets x 1 complex) Metcon C: 181123 (AMRAP – Rounds and Reps) In teams of 2, partners alternate complete rounds to complete […]
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Torsdag 181122
EGO CrossFit – WOD View Public Whiteboard Gymnastics A. 5 sets x 3 rounds of 5 hollow rocks + 5 arch rocks (keep hands and feet off floor in transition) B. Pushup support one arm holds 5 sets x 10 sec/hand (shoulder over hand) B. Scapula Pushups 5 sets x 10 reps C. Handstand shrugs […]
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Onsdag 181121
EGO CrossFit – WOD View Public Whiteboard Strength A1: 5 1-arm KB Sit-up + 5 single arm KB Z-press (3-5 sets x 1 complex) Kettlebell complex, 5 1-arm KB Sit-up @2112 + 5 single arm KB Z-press A2: Renegade Row (3-5 sets x 12-16 alt. reps) Perform 1 Pushup before each rep row. A3: 3 […]
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Tisdag 181120
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (4 sets x 5 reps @2221) B: 1 Clean Pull + 1 Power Clean + 1 Front squat + 1 Push Jerk (5 sets x 1 complex) Metcon C: The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# […]