Månad: november 2018
-
Måndag 181119
EGO CrossFit – WOD View Public Whiteboard Strength A1: Dumbbell RNT Split Squats (4 sets x 5 reps/leg @30X1) RNT=Reactive Neuromuscular Training. A2: Pull-ups (4 sets x max reps @31X2) Metcon B: 181119 (Time) 5 rounds for time: 16 Single-Arm Kettlebell Push Press (8 Left; then 8 Right) 16 Kettlebell Swings 16 Alt. Reverse Lunges […]
-
Fredag 181116
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: 181116 (Time) 6 rounds for time: 10 alt. KB snatches 12 Burpees over KB
-
Torsdag 181115
EGO CrossFit – WOD View Public Whiteboard Gymnastics A. Hollow hold 5 sets x 30 sec, rest 30 sec B. Arch hold 5 sets x 30 sec, rest 30 sec C. Wall walks 5 sets x 2 slow ascent/descent with 10 sec hold at top D. Handstand kick-up practice 20 attempts (against wall) Metcon E: […]
-
Onsdag 181114
EGO CrossFit – WOD View Public Whiteboard Strength A1: Turkish Situp (3-5 sets x 6-8 reps @3112) 2-arm Turkish Sit-up. A2: Ring Body Saw (3-5 sets x 8-10 reps @2020) B: Metcon (Weight) 4 sets not for time: 10 alternating Step up (1 kb suitcase + 1 kb overhead) – switch arms each set 12 […]
-
Tisdag 181113
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (4 sets x 6 reps @22X1) B: 1 Clean Pull + 1 Power Clean + 1 Front Squat (5 sets x 1 complex) Metcon C: 181113 (AMRAP – Rounds and Reps) AMRAP x 12 min: 3 Thrusters (43/30kg) 3 Toes to bar 3 Lateral […]
-
Måndag 181112
EGO CrossFit – WOD View Public Whiteboard Strength A1: Dumbbell RNT Split Squats (3 sets x 5-6 reps/leg @20X1) RNT=Reactive Neuromuscular Training. A2: Ring Pull-ups (3 sets x 3-5 reps @31X2) Metcon B: 181112 (Time) 3 rounds for time of: 60 Double-unders 20 Walking lunges 10 Box jump overs WOD Team 180414 Team (Time) 2&2, […]
-
Fredag 181109
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Snatch Balance + 3 OHS (3 sets x 1 rep) B: 1 Snatch Pull + 1 Power Snatch (3 sets x 1 rep) Metcon C: 181109 (Time) For time: Buy in: 10 Burpees 6/6 KB Snatches 12 Situps 5/5 KB Snatches 14 Situps 4/4 KB […]
-
Torsdag 181108
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: 181108 (AMRAP – Rounds and Reps) […]