Månad: september 2019
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Torsdag 190919
EGO CrossFit – WOD View Public Whiteboard Strength A1: Alternating Forward Lunges (3 sets of 6-12 reps/leg) With dumbbells. A2: Strict pullups (3 sets x max reps) Metcon B: 190919 (Time) 21-15-9 reps of: Wall ball shots Box jumps Sit-Ups
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Onsdag 190918
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Barbell Z Press (4-4-3-3-2 reps) Metcon B: 190918 (Time) 6 rounds of: 6 Pushups 6 Kettlebell hang cleans + 6 Kettlebell front rack squats (Left arm) 6 Kettlebell hang cleans + 6 Kettlebell front rack squats (Right arm) 30 Mountain-climbers Strength C: Turkish Get Up (10 […]
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Tisdag 190917
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (5 sets x 3 reps) B: Snatch Pull (5 sets x 2 reps) C: Hang Power Snatch (5 sets x 2 reps) Metcon D: 190917 (AMRAP – Rounds and Reps) 2 rounds of: AMRAP x 5 min: 2-4-6-8-10-12…reps of: Alternating Dumbbell Snatch Squat thrusts […]
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Måndag 190916
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (3-3-3-2-2 reps @32X1) Metcon B: 190916 (AMRAP – Rounds) In teams of 3: AMRAP x 15 min: 1. 15 cal Row 2. 15 Kettlebell swings 3. 30 sec elbow Plank Rotate when everyone is finished WOD Team 180212 Team (AMRAP – Reps) In teams […]
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Fredag 190913
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (3-3-3-2-2 reps @3131) Metcon B: 190913 (Time) 2&2 for time: 30 Push-Ups 40 Toes to bar 50 Kettlebell Swings 400 m Run together 50 Kettlebell Swings 40 Toes to bar 30 Push-Ups Strength C1. Seated reverse raise w. DB or plates, 3 sets of 8-12 […]
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Torsdag 190912
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 3 Hang power cleans to Front squat (5 sets x 3 reps) (receive each rep a little deeper, pause 2 seconds in receiving position) B: Hang Power Clean (5 sets of 3 reps) Metcon C: 190912 (AMRAP – Rounds and Reps) 2&2, AMRAP x 14 min: […]
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Onsdag 190911
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Barbell Z Press (5-5-4-4-3 reps) Metcon B: Metcon (Weight) 5 rounds of: 12 Box step-overs w. one kettlebell in goblet hold 6 Kettlebell press + 20 m Overhead walk per arm 30 sec Weighted elbow plank Strength C1. Barbell shrugs C2. Dumbbell biceps curls 3 supersets […]
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Tisdag 190910
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (5 sets of 3 reps) B: Hang Power Snatch (5 sets of 3 reps) Metcon C: 190910 (Time) For time: 10+10 one arm Dumbbell Power Snatches 200 m Run 20 Air Squats 8+8 one arm Dumbbell Power Snatches 200 m Run 16 Air Squats […]
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Måndag 190909
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (4-4-4-3-3 reps @32X1) B: 190909 (5 Rounds for time) 5 Rounds – Increase Pace Each Round: 30 Double-unders 15 Wall ball shots Rest 60 sec between rounds C1: Bulgarian split squats (2-3 sets x 6-12 reps/leg) C2: Strict pullups (2-3 sets x max reps […]