Månad: december 2018
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Fredag 181228
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 2 Hang Power Clean + 5 Front Squat (3-4 sets x 1 complex) Metcon B: 181228 (Time) For time: 15 Hang Power Cleans 75 Double-unders 12 Hang Power Cleans 50 Double-unders 9 Hang Power Cleans 25 Double-unders
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Torsdag 181227
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Split Jerk (5 sets x 3 reps) B: Strict Toes-To-Bar (5 sets x max reps) Strict Knees to elbows/Toes to bar/Hanging leg raises. Metcon C: 181227 (AMRAP – Rounds and Reps) AMRAP x 10 min: 5 Split jerks 10 Burpees over the barbell 10 V-ups
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Julafton 181224!
EGO CrossFit – WOD View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 12 min: 1: 30 sec Row 2: 6/6-8/8 Kettlebell C&J 3: 30 sec Assault bike 4: 10-14 Alt. Prisoner Box step ups Light weights, easy pace. Metcon Julafton 2018 (AMRAP – Rounds and Reps) 2&2: AMRAP x 10 min: 10 Kettlebell swings […]
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Fredag 181221
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Hang Clean (Every 30 sec in 3 min: 2 reps) B: 1 Hang Squat Clean + 1 Power Clean (EMOM x 6 min: 1 complex) C: Power Clean (EMOM x 6 min: 2 reps) Metcon D: 181221 (Time) For time: 12-9-6: Power Cleans Lateral Barbell Burpees […]
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Torsdag 181220
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Jerk (5 sets x 3 reps) B: Strict Toes-To-Bar (5 sets x max reps) Metcon C: 181220 (Time) 2&2 for time: 5 rounds: 50 Wall balls 42 Kettlebell swings 24 Pullups Timecap: 22 min
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Onsdag 181219
EGO CrossFit – WOD View Public Whiteboard Strength A1: Suitcase Kettlebell Carry (4-5 sets x 3 längder/arm) A2: Hollow hold (4-5 sets x 30-45 sec) A3: Side plank with rotations (4-5 sets x 10-20 reps/side) Metcon B: 181219 (AMRAP – Rounds and Reps) AMRAP x 12 min: 12 Goblet Squats 12 Situps 1 Pushup 12 […]
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Tisdag 181218
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Hang Squat Snatch + 1 Overhead Squat (EMOM x 5 min: 1 complex) B: 1 Power Snatch + 1 Squat Snatch (EMOM x 5 min: 1 complex) C: Squat Snatch (EMOM x 5 min: 2 reps) Metcon D: 181218 (Time) 4 rounds for time: 10 […]
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Måndag 181217
EGO CrossFit – WOD View Public Whiteboard Weightlifting Back Squat (4-4-4-3-3 @32X1, rest 90 sec) A1: Dumbbell Single Leg Romanian Deadlift (3 sets x 5-6 reps/leg @3011) A2: Seated Arnold Press (3 sets x 6-8 reps/arm @2112) Single arm. Metcon C: 181217 (AMRAP – Rounds and Reps) AMRAP x 4 min: 20 Double-Unders 10 Air […]