Månad: juli 2019
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Lördag 190720
EGO CrossFit – WOD View Public Whiteboard Strength A. Back squats, 5 sets x 10 reps, rest 90 sec B. Barbell rows, 5 sets x 10 reps, rest 90 sec C1. One arm dumbbell row, 3 sets x 8 reps/arm C2. Seated Biceps curls w. dumbbells, 3 sets x 8 reps C3. Bent Over Dumbbell […]
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Fredag 190719
EGO CrossFit – WOD View Public Whiteboard Metcon A: 180629 (Time) 5 rounds for time of: 200 m Run 10 Kettlebell swings 200 m Run 10 Goblet Squats Core 4 Rounds not for time: 30 sec Hollow Hold 5 V-Ups 10 Hollow Rocks
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Torsdag 190718
EGO CrossFit – WOD View Public Whiteboard Strength A. Deadlifts, 5 sets x 10 reps, rest 90 sec B. Shoulder press, 5 sets x 10 reps, rest 90 sec C1. Supinated grip Pull-ups/Ring row, 3 sets x 8 reps C2. Good mornings, 3 sets x 8 reps C3. Farmers walk with 2 kettlebells, 3 sets […]
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Onsdag 190717
EGO CrossFit – WOD View Public Whiteboard Metcon 190717 (AMRAP – Rounds and Reps) In 15 min, complete the following: Run 800 m immediately followed by AMRAP: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Rest 5 min In 15 minutes, complete the following: Run 800 m immediately followed by AMRAP: 10 Dumbbell Thrusters 20 […]
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Tisdag 190716
EGO CrossFit – WOD View Public Whiteboard Strength WOD A. Back squats, 5 sets x 10 reps, rest 90 sec B. Bench press, 5 sets x 10 reps, rest 90 sec C1. Hip thrusts with barbell, 3 sets x 8 reps C2. Bulgarian split squats, 3 sets x 8 reps/leg C3. Farmers walk with 2 […]
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Måndag 190715
EGO CrossFit – WOD View Public Whiteboard WOD Team Team-Barbara (2&2) (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *1-minute rest after each round*
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Lördag 190713
EGO CrossFit – WOD View Public Whiteboard Strength WOD 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 […]
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Fredag 190712
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: 190712 (Time) 21-15-9 reps of: Wall ball shots Tuck-ups 400 m Run after each round
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Torsdag 190711
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 190710
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: 190710 (AMRAP – Rounds and Reps) AMRAP x 12 min: 6 Strict Toes to Bar or Hanging Leg Raises […]