Månad: november 2019
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Fredag 191129
EGO CrossFit – WOD View Public Whiteboard Strength A1: Dumbbell Single Leg Romanian Deadlift (3 sets x 6-8 reps/leg @2011) 2 dumbbells. A2: Single Arm Dumbell Press (3 sets x 6-8 reps/arm @2112) Standing strict press. Metcon B: 191129 (AMRAP – Rounds and Reps) AMRAP x 15 min: 5 Renegade Rows 10 alt. Box step-ups […]
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Torsdag 191128
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Clean High Pull (3 x 3 reps) B: Clean and Jerk (5 sets x 2 reps ) C: Front Squat (3 sets x 4 reps) Metcon D: The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats […]
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Onsdag 191127
EGO CrossFit – WOD View Public Whiteboard Metcon 191127 (AMRAP – Rounds and Reps) 2&2 A. AMRAP x 11 min: 40/32 cal Row 30 Wall ball shots 20 Kettlebell swings Rest 3 min B. AMRAP x 11 min: 40/32 cal Assault Bike 30 Sit-ups 20 Box jump overs En person jobbar. Dela upp repsen som […]
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Tisdag 191126
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch High Pull (3 x 3 reps) B: Snatch (5 sets x 2 reps) Squat Snatch/ Power Snatch to Overhead Squat or Power Snatch. C: Overhead Squat (3 sets x 4 reps) Metcon D: 191126 (Time) 6 rounds of: 10 alt. Dumbbell Snatch 20 Mountain-climbers 30 […]
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Måndag 191125
EGO CrossFit – WOD View Public Whiteboard Strength A1: Split squats (3 sets x 6-8 reps/leg @20X1) With one kettlebell. A2: Ring Pull-ups (3 sets x 4-6 reps @21X1) Or Ring Rows Metcon B: 191125 (Weight) Every 3:30 x 5 sets: 5 Strict HSPU (Beginner – perform 3 slow negatives) 7 Double KB Front Squat […]
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Fredag 191122
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (Minimum 5 sets) Work up to a max set of 3-5 reps (in at least 5 total sets) Metcon B: 191122 (AMRAP – Rounds and Reps) 2&2, AMRAP x 7 min: 5 Box jump overs 5+5 One arm Kettlebell Row 15 Russian Kettlebell swings Rest […]
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Torsdag 191121
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Clean Pull (3 sets x 3 reps) B: Clean and Jerk (5 sets x 3 reps ) Squat Clean/ Power Clean to Front Squat or Power Clean. C: Front Squat (3 sets x 5 reps) Metcon D: 181106 (Weight) In teams of 2, alternating full rounds, […]
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Onsdag 191120
EGO CrossFit – WOD View Public Whiteboard Metcon 191120 (AMRAP – Rounds and Reps) A. AMRAP x 9 min: Row for calories As a start and every 90 sec: 5/5 Straight arm plank dumbbell drag side to side 2 min rest B. AMRAP x 9 min: Assault Bike for calories As a start and every […]