Månad: september 2019
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Tisdag 191001
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (5 sets x 3 reps) B: Snatch High Pull (5 sets x 2 reps) C: Hang Squat Snatch (5 sets x 2 reps) Metcon D: 191001 (Time) For time: 18 Burpees 18 Alternating Single-Arm Dumbbell Snatches 14 Burpees 14 Alternating Single-Arm Dumbbell Snatches 10 […]
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Måndag 190930
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (5 sets x 1.1.1 reps @21X1) 10 sec pause between 1.1.1. Build weight each cluster Metcon B: 190930 (Time) For time: 30 Double-unders 30 Goblet squats 30 Sit-Ups 30 Push-ups 30 Double-unders WOD Team 190930 Team (AMRAP – Rounds) 2&2 in 20 min: ”Karen” […]
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Fredag 190927
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Clean Pull (3 sets x 3 reps) B: Power Clean (3 sets x 3 reps) Metcon B: 190927 (Time) For time: 10 Rounds of: 3 Power Cleans 6 Push-ups 9 Air Squats
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Torsdag 190926
EGO CrossFit – WOD View Public Whiteboard Strength A1: Walking lunges with dumbbells (3 sets of 6-12 reps/leg) Or kettlebells A2: Strict pullups (3 sets x max reps, @31X2) Metcon B: 190926 (AMRAP – Rounds and Reps) 2&2, AMRAP x 15 min: 9/6 Cal Assault bike 15 Wall ball shots 12 Toes to barVarannan övning.
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Onsdag 190925
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Seated barbell behind the neck press (4 sets x 4-6 reps @31X1) Metcon B: 190925 (Weight) EMOM x 20 min: 1. 30 m Double KB Front rack carry 2. 5 Devils press 3. 30 m Sandbag carry against stomach 4. 200/150 m Row 5. Rest
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Tisdag 190924
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (5 sets x 3 reps) B: Snatch Pull (5 sets x 2 reps) C: Power Snatch (5 sets x 2 reps) Metcon D: Strict Cindy (AMRAP – Rounds and Reps) AMRAP x 20 min: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats
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Måndag 190923
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (5 sets x 2.2 reps @32X1 ) (15 sec pause between 2.2. Build weight each cluster) Metcon B: 190923 (Time) For time: 10 One-arm Kettlebell Thrusters per arm 200 m Run 8 One-arm Kettlebell Thrusters per arm 300 m Run 6 One-arm Kettlebell Thrusters […]
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Fredag 190920
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Clean Pull (3 sets x 3 reps) B: Hang Power Clean (3 sets x 3 reps) Metcon C: 190920 (Time) 5 rounds for time: 30 Double-unders 5 Hang Power Cleans 7 Bar Facing Burpees Rest 1 min