Månad: maj 2019
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Tisdag 190521
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Snatch (5 x 3 @60%, 5 x 2 @65%) Power Snatch, every minute x 5: 3 reps (Touch and go @ca 60% of 1 RM) Power Snatch, every minute x 5: 2 reps (Touch and go @ca 65% of 1 RM) B: Overhead Squat (3-3-3 […]
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Måndag 190520
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Handstand (20 min practice.) Metcon B: 181126 (AMRAP – Rounds and Reps) AMRAP x 12 min: 15 Kettlebell Swings 12 Alternating Forward Lunges with Goblet Hold 9 Burpees over kettlebell WOD Team 160604 (AMRAP – Rounds and Reps) 2&2: AMRAP x 30 min: 400 m Run […]
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Fredag 190517
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Clean (5 sets x 2-3 reps) B: 1 High Hang Squat Clean (pockets) 1 Hang Squat Clean 1 Front Squat (On the minute x 7 Rounds.) Metcon C: 190517 (Time) 4 rounds: 5 Front squats @22X1 rest 15 sec 10 Burpee Box jump step down […]
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Torsdag 190516
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Handstand Push-ups (@21X1, 3 sets x 4-8 reps, rest 90 sec ) Strict or negative. Pause at the bottom, sub with with feet on a box or floor. Weightlifting B: Push Press (@30X3, 3 sets x 2-4 reps, rest 60 sec) Metcon C: 190516 (AMRAP – […]
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Onsdag 190515
EGO CrossFit – WOD View Public Whiteboard Strength A1: Split squats ( 3 sets x 6-8 reps/leg @2020) Kettlebell Suitcase hold. A2: Muscle-Up Ring Row (3 sets x 6-8 reps @3030) B1: Turkish Situp (3 sets x 6-8 reps/arm @30X1) B2: Side Plank (3 sets x 15-20 reps/side) With rotations. Metcon C: 190515 (Weight) In […]
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Tisdag 190514
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Snatch (5 x 3 @55%, 4 x 3 @60%) Power Snatch, every minute x 5: 3 reps (Touch and go @ca 55% of 1 RM) Power Snatch, every minute x 4: 3 reps (Touch and go @ca 60% of 1 RM) B: Overhead Squat (4-4-4 […]
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Måndag 190513
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Handstand (20 min practice.) Metcon B: 190513 (AMRAP – Rounds and Reps) AMRAP x 5 min: 5 Toes to bar 10 V-ups 15 Box jumps Rest 2 min AMRAP x 5 min: 10 Hand release Pushups 20 Air squats 30 Situps WOD Team 190513 Team (AMRAP […]
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Fredag 190510
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Power Clean + 2 Jerks (10 sets x 1 complex) On the minute x 10 min: 1 Power Clean + 2 Jerks @70-80% Metcon B: 190510 (Time) For time: 50 Front Squats @75% of 1RM Each break perform 10 Perfect Pushups