Månad: juni 2019
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Måndag 190701
EGO CrossFit – WOD View Public Whiteboard WOD Team 190701 Team (Time) 2&2, alternating each movement, complete 10 rounds for time of: 400 m Run 15 Goblet Squats 10 Burpee Box Step-Overs (Partner A runs; Partner B performs 15 goblet squats; Partner A performs 10 burpee box step-overs; Partner B runs; Partner A performs 10 […]
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Lördag 190629
EGO CrossFit – WOD View Public Whiteboard Strength A1. Deadlifts, 4 sets x 6 reps @40X1 A2. Arnold press, 4 sets x 8 reps @40X1 A3. Band Pull-Apart, 4 sets x 8 reps @40X1 Rest 90 sec B1. Shoulder press w. dumbbells, 4 sets x 6 reps @40X1 B2. Face pulls w. band, 4 sets […]
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Fredag 190628
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 3-Position Clean (hang squat clean at thigh/hip, hang squat clean at knee, squat clean) (5 sets x 1 complex) Metcon B: 170608 (Time) 21, 15 and 9 reps for time of: Hang Squat Cleans Bar-Facing Burpees Over the Barbell
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Torsdag 190627
EGO CrossFit – WOD View Public Whiteboard Strength WOD A1. Squats with 2 kettlebells in front rack, 4 sets x 8 reps @40X1 A2. Back squats, 4 sets x 6 reps @40X1 A3. Hip thrusts, 4 sets x 8 reps @40X1 Rest 90 sec B1. One-leg hip thrusts, 4 sets x 8 reps/leg @40X1 B2. […]
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Onsdag 190626
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Snatch Balance + 3 OHS (EMOM x 5 min: 1 complex) B: 3-Position Snatch (hang squat snatch at thigh/hip, hang squat snatch at knee, squat snatch) (On the 90 sec x 5: 1 complex) Metcon C: 190626 (AMRAP – Rounds and Reps) AMRAP x 6 […]
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Tisdag 190625
EGO CrossFit – WOD View Public Whiteboard Strength A1. Kneeling one-arm dumbbell press, 4 sets x 8 reps/arm @40X1 A2. Supinated Pullups, 4 sets x 6 reps @40X1 A3. Incline Dumbbell press on bench, 4 sets x 8 reps @40X1 Rest 90 sec B1. Dumbbell row, 4 sets x 8 reps/arm @40X1 B2. Scull crushers, […]
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Måndag 190624
EGO CrossFit – WOD View Public Whiteboard WOD Team 180625 (AMRAP – Reps) In teams of 3, AMRAP x 20 min: P1: 500 m Row/Run or 40 cal Assault bike P2 & P3: Alternating Burpee Broad Jumps (body length) *switch after 500 m/40 cal *Score = meter row + reps burpee broad jump
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Fredag 190621 – Midsommarafton
Hoppas ni får en fantastisk midsommarhelg! Njut av god mat, härligt umgänge och kanske lite lagom träning ;-* Inga pass i boxen förrän nästa vecka! Kramar! /Helena
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Torsdag 190620
EGO CrossFit – WOD View Public Whiteboard Strength A. 4 sets/arm of: 1 Turkish Get Up 20 m Single arm KB Rack Carry 3 Single Arm KB Push Press *switch arms after a full unbroken set Metcon B: 190620 (AMRAP – Rounds and Reps) In teams of 3, AMRAP x 18 min: 1. 12 Devils […]
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Onsdag 190619
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Deadlift (4-4-3-3 reps @3030, rest 30 sec) A2: Arnold Dumbbell Press (3 sets x 8 reps , rest 30 sec@2021) Metcon B: 190619 (Time) 5 sets of: 5+5 Power Kettlebell cleans Rest 15 sec 20 sec Side star plank R 20 sec Side star plank L […]