Månad: juni 2019
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Tisdag 190618
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: Macho Mile (Time) 4 Rounds: 400 Meter Run 3 Rounds of ”Macho Man” 1 Round of ”Macho Man”: 3 Power Cleans + 3 Front Squats […]
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Måndag 190617
EGO CrossFit – WOD View Public Whiteboard Gymnastics A. 3 sets of: 1: Full Support Hold on Low Rings x 20 sec 2: Catch Position Hold on Low Rings x 10 sec B. Negative Ring muscle-ups, 3 sets x 3 reps, (5-10 sec lowering down) Metcon C: 190617 (Weight) EMOM x 15 min: 1: 10 […]
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Fredag 190614
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Snatch Balance + 3 OHS (EMOM x 5 min: 1 complex) A: 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: 190614 (Time) 5 rounds for time: 10 Pushups 15 […]
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Torsdag 190613
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Barbell Row (5 sets x 5 reps, rest 45 sec) B: Tricep dumbbell kickback (5 sets x 8 reps/arm, rest 30 sec) Metcon C: 190613 (AMRAP – Reps) 4 rounds of: 1. AMRAP x 30 sec: Devil’s presses Rest 30 sec 2. AMRAP x 30 sec: […]
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Onsdag 190612
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Deadlift (5-5-4-4 reps @3030, rest 90 sec) A2: Arnold Dumbbell Press (3 sets x 8 reps @2021) Metcon B: 190612 (5 Rounds for time) 5 sets of: 5+5 Hang power Kettlebell cleans Rest 15 sec 30 sec Hollow rocks Rest 15 sec 8 Box jump step […]
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Tisdag 190611
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: 140618 (Time) 100 Double-unders 10 Bear Complex 80 Double-unders 8 Bear Complex 60 Double-unders 6 Bear Complex 40 Double-unders 4 Bear Complex 20 Double-unders 2 […]
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Måndag 190610
EGO CrossFit – WOD View Public Whiteboard Gymnastics A. 3 sets of: 1: Full Support Hold on Low Rings x 20 sec 2: Catch Position Hold on Low Rings x 10 sec B. Negative Ring muscle-ups, 3 sets x 3 reps, (5-10 seconds lowering down) Metcon C: 190610 (Calories) EMOM x 15 min: 1: 12 […]
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Fredag 190607
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Snatch Balance + 3 OHS (EMOM x 5 min: 1 complex) B: 3-Position Snatch (On the 90 sec x 5: 1 complex) (hang squat snatch at thigh/hip, hang squat snatch at knee, squat snatch) Metcon C: 190607 (AMRAP – Rounds and Reps) AMRAP x 12 […]