Månad: mars 2019
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Onsdag 190320
EGO CrossFit – WOD View Public Whiteboard Strength A1: Dumbbell RNT Split Squats (3 sets x 5-6 reps/leg @20X1, rest 60 sec) RNT=Reactive Neuromuscular Training. A2: Strict pullups (@31X2 3 sets x 3-5 reps, rest 60 sec) A3: Single Arm Dumbell Press ((seated) @31X1 3 sets x 6-8 reps/arm, rest 60 sec) Metcon B: 190320 […]
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Tisdag 190319
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (5 sets x 5 reps, rest 60 sec) B: 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (On the 90 sec x 5: 1 complex) Metcon C: 190319 (Time) 3 rounds for time: 15 Power clean & jerk 12 Front […]
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Måndag 190318
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Handstand (20 min practice.) Metcon B: 190318 (AMRAP – Reps) EMOM x 15 min (45 sec work: 15 sec rest) 1: Row for calories 2: Wall ball shots for reps 3: 20 Double-unders THEN Toes to bar for reps WOD Team 180324 (Time) In teams of […]
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Fredag 190315
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (5 sets x 5 reps, rest 60 sec) Metcon B: Team-Christine (Time) Team-Christine In teams of 3, 3 rounds: 1500m Row 36 Deadlifts 63 Box jumps
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Torsdag 190314
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Shoulder Press (5 sets x 5 reps, rest 60 sec) Metcon B: 190314 (AMRAP – Rounds and Reps) AMRAP x 8 min: 8 Toes to bar 10 (5/side) single arm KB Hang clean & jerk 14/12 cal Row AMRAP x 8 min: 1-2-3-4-5-6-7-8-9-10 etc. reps for […]
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Onsdag 190313
EGO CrossFit – WOD View Public Whiteboard Strength A1: Dumbbell RNT Split Squats (3 sets x 6-8 reps/leg @20X1, rest 60 sec) RNT=Reactive Neuromuscular Training. A2: Strict pullups (@21X1 3 sets x 4-6 reps, rest 60 sec) A3: Single Arm Dumbell Press (@2112 3 sets x 6-8 reps/arm, rest 60 sec) Metcon B: 190313 (AMRAP […]
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Tisdag 190312
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (5 sets x 5 reps, rest 60 sec) B: 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (On the 90 sec x 5: 1 complex) Metcon C: 190312 (Time) 5 rounds: 30 Double-unders 5 Power Cleans 7 Bar Facing Burpees […]
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Måndag 190311
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Handstand (Practice 20 min.) Metcon B: 180410 (AMRAP – Rounds and Reps) AMRAP x 12 min: 2 Wall walks 4 Hand Release Push-Ups 6 Goblet squats 8 Kettlebell swings WOD Team 180303 (AMRAP – Rounds) AMRAP x 25 min: I lag om 4 P1. 15 cal […]