Månad: oktober 2019
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Fredag 191101
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (6-6-5-5-4 reps) B: 191101 (Time) 21-18-15-12-9 reps of: Goblet squats Sit-Ups 30 sec Elbow plank after each round Strength C1. Tricep kickbacks with dumbbell, 3 sets x 8-12 reps/arm C2. Turkish Sit-ups, 3 sets x 3 reps per arm
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Torsdag 191031
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Shoulder Press (5 sets x 5 reps) B: Barbell Row (4 sets x 8-12 reps) Metcon C: 191031 (Time) 6 rounds for time of: 12 Single arm Kettlebell Thrusters (6 per arm) 24 Double-unders
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Onsdag 191030
EGO CrossFit – WOD View Public Whiteboard Metcon 191030 (AMRAP – Rounds) 2&2: A. AMRAP x 10 min: P1: 400/300m Row P2: 20 Wall ball shots 10 Kettlebell swings Rest 2 min B. AMRAP x 10 min: P1: 11/8 cal Assault Bike P2: 10 Push-ups 10 Box jump oversJobba 2&2. Person 1 ror samtidigt som […]
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Tisdag 191029
EGO CrossFit – WOD View Public Whiteboard Strength A: Floor Press (4 sets x 8-12 reps ) With barbell. Metcon B: 191029 (Time) 5 rounds for time of: 10 Burpees over Dumbbell 10 Alternating Dumbbell Snatch Strength C1: Turkish Get Up (3 sets x 3 reps per arm) C2: Strict Toes-To-Bar (@3110, 3 sets x […]
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Måndag 191028
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (3-3-3-3-3 reps @00X1 ) Metcon B: 191028 (AMRAP – Rounds and Reps) AMRAP x 15 min: 12 Dumbbell/Kettlebell Front rack Walking lunges 9 Strict Pull-ups 6 Devils press WOD Team 181029 Team (Time) 2&2 for time: 50-40-30-20-10 reps of: Wall Ball shots Burpee box […]
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Fredag 191025
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (3 sets x 3 reps) On the minute x 3 B: 1 Hang Power Snatch + 2 Power Snatches + 3 Overhead Squats (On the 1:45 x 5 Sets: 1 complex) Metcon C: 191025 (AMRAP – Rounds and Reps) AMRAP x 10 min: 5 […]
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Torsdag 191024
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Turkish Get Up (5 sets x 3 reps/arm) Metcon B: 180914 (Time) 15-12-9-9-12-15 reps for time of: Wall balls Situps *30 Double-unders after each set
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Onsdag 191023
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Floor Press (4 sets x 8-15 reps ) Barbell Metcon B: 191023 (AMRAP – Rounds) 2&2, AMRAP x 7 min: A. 9/6 cal Row B. 10 Double Kettlebell Front Squats Rest 2 min 2&2, AMRAP x 7 min: A. 9/6 cal Assault bike B. 6 Devils […]
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Tisdag 191022
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (Every 1:30 x 8 Sets: 1 complex) Metcon B: 191022 (Time) 2&2, 8 rounds of: 10 Hang power clean 6 Burpee box jump over 12 Toes to bar (gör varannan övning)