Månad: december 2018
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Fredag 181214
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Squat Clean + 3 Front Squats + 1 Split Jerk (5 sets x 1 complex) Metcon B: 181214 (AMRAP – Rounds and Reps) AMRAP x 15: 30 Double-unders 10 Goblet Squats 30 Double-unders 15 Situps
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Torsdag 181213
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Press (5 sets x 5 reps) Gymnastics B: Strict Toes-To-Bar (5 sets x max reps) Strict Knees to elbows/Toes to bar/Hanging leg raises Metcon C: 181213 (AMRAP – Rounds and Reps) 2 rounds of: AMRAP x 6 min: 20-15-10 reps: Bar facing burpees Wall ball […]
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Onsdag 181212
EGO CrossFit – WOD View Public Whiteboard Strength A1: Front rack kettlebell walk (4-5 sets x 4 längder) A2: V-ups (4-5 sets x 10-20 reps) A3: Rope Climb (4-5 sets x 2 reps) Metcon B: 181212 (AMRAP – Rounds and Reps) AMRAP x 12 min: 5 Pushups (E-ROM) 10 Goblet Squats 10 Bent over single […]
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Tisdag 181211
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Hang Power Snatch + 3 Hang Squat Snatch (5 sets x 1 complex) Metcon B: 181211 (Time) For time: 10-9-8-7-6-5-4-3-2-1 reps of: Power Snatch After each round: 15 AbMat Situps 12 Double-unders/24 Single-unders
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Måndag 181210
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (5-5-4-4-3 @32X1, rest 90 sec) B1: Dumbbell Single Leg Romanian Deadlift (3 sets x 5-6 reps/leg @31X1) B2: Single arm Kettlebell Press (3 sets x 6-8 reps/arm @31X1) Metcon C: 181210 (AMRAP – Rounds and Reps) AMRAP x 10 min: 20 Kettlebell Swings 10 […]
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Fredag 181207
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (4 sets x 2-3 reps) Clean grip Deadlift with 1 sec pause under knee. B: 1 Power Clean + 1 Jerk (5-6 sets x 1 complex) Metcon C: 181207 (Time) 3 Rounds: 10 Clean & Jerks 30 Double-unders
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Torsdag 181206
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Shoulder Press (5 sets x 5 reps) Gymnastics B: Strict Toes-To-Bar (5 sets x max reps) Strict Knees to elbows/Toes to bar/Hanging leg raises Metcon C: 181206 (AMRAP – Reps) For max reps/calories: 2 min of Assault Bike Rest 60 sec 2 min of Dumbbell Thrusters […]
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Onsdag 181205
EGO CrossFit – WOD View Public Whiteboard Strength A1: Farmer’s Carry (4-5 sets x 4 längder) A2: Roll-outs (4-5 sets x 10-15 reps) A3: Back extensions (4-5 sets x 15-20 reps) B: Metcon (AMRAP – Rounds and Reps) AMRAP x 5 min: 10 Toes to Bar 10 Wall Ball Shots Rest 3 min AMRAP x […]