Månad: juli 2019
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Torsdag 190801
EGO CrossFit – WOD View Public Whiteboard Strength A. Deadlifts, 10 sets x 6 reps, rest 90 sec B. Shoulder press, 10 sets x 6 reps, rest 90 sec C1. Medicine ball hamstring curls, 3 sets x 15 reps C2. Hip thrusts w. band around knees, 3 sets x 15 reps C3. Situps, 3 sets […]
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Onsdag 190731
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Power snatch + 1 Deep power snatch + 1 Squat Snatch (Every 90 sec x 6: 1 complex) Metcon B: 190731 (Time) For time: 21 Front Squats 21 Kettlebell Swings 400 m Run 15 Front Squats 15 Kettlebell Swings 400 m Run 9 Front Squats […]
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Tisdag 190730
EGO CrossFit – WOD View Public Whiteboard Strength A. Back squats, 10 sets x 6 reps, rest 90 sec B. Bench press, 10 sets x 6 reps, rest 90 sec C1. Pull-ups/Ring row, 3 sets x 15 reps C2. Ring face pulls, 3 sets x 15 reps C3. Goblet squats, 3 sets x 15 reps […]
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Måndag 190729
EGO CrossFit – WOD View Public Whiteboard WOD Team 190729 Team (AMRAP – Rounds and Reps) In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 min of: Station 1 – 10 Dumbbell Devil’s Presses Station 2 – 12/9 Cal Assault Bike Station 3 […]
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Lördag 190727
EGO CrossFit – WOD View Public Whiteboard Strength A. Back squats, 8 sets x 8 reps, rest 90 sec B. Barbell rows, 8 sets x 8 reps, rest 90 sec C1. Deadlifts, 3 sets x 12 reps C2. One arm dumbbell row, 3 sets x 12 reps/arm C3. Bent Over Dumbbell Reverse Flyes, 3 sets […]
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Fredag 190726
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Bulgarian split squats (3 sets x 4-5 reps/leg @31X1, rest 45 sec) A2: Turkish Get Up (3 sets x 2 reps/side, rest 45 sec) Metcon B: 180706 (AMRAP – Rounds and Reps) AMRAP x 8 min: 15 Kettlebell swings 10 alt. Jumping Lunges/alt. Reverse Lunges 15 […]
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Torsdag 190725
EGO CrossFit – WOD View Public Whiteboard Strength A. Deadlifts, 8 sets x 8 reps, rest 90 sec B. Shoulder press, 8 sets x 8 reps, rest 90 sec C1. Good mornings, 3 sets x 12 reps C2. Supinated grip Pull-ups/Ring row, 3 sets x 8 reps C3. Toes to bar/knees to elbows (strict), 3 […]
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Onsdag 190724
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Shoulder Press (5 sets x 5 reps, rest 45 sec) A2: Bent over Kettlebell Row (5 sets x 8 reps, rest 60 sec) 2 kettlebells. Metcon B: 190724 (AMRAP – Rounds and Reps) AMRAP x 5 min: 3-6-9-12-15…. Toes to Bar Wall Balls Rest 5 min […]
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Tisdag 190723
EGO CrossFit – WOD View Public Whiteboard Strength A. Back squats, 8 sets x 8 reps, rest 90 sec B. Bench press, 8 sets x 8 reps, rest 90 sec C1. Hip thrusts with barbell, 3 sets x 12 reps C2. Goblet squats, 3 sets x 12 reps C3. Standing Biceps curls w. dumbbells, 3 […]
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Måndag 190722
EGO CrossFit – WOD View Public Whiteboard WOD Team 190722 Team (AMRAP – Rounds and Reps) In teams of 3, AMRAP x 30 min: P1: 400 m Run P2: Goblet squats P3: Plank hold Fria byten mellan goblet squats och planka *Score = Rounds of 400 m runs