Månad: november 2019
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Tisdag 191119
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Pull (3 sets x 3 reps) B: Snatch (5 sets x 3 reps) Squat Snatch/ Power Snatch to Overhead Squat or Power Snatch. C: Overhead Squat (3 sets x 5 reps) Metcon D: 181015 (Time) 2&2, partners alternate rounds to complete 5 each of: 5 […]
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Måndag 191118
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat work up to a max set of 3-5 reps (in at least 5 total sets) Metcon B: 191118 (Time) 4 rounds for time: 50 Double-Unders rest 15 sec 12 Toes to bar rest 15 sec 10 Double KB front rack Walking Lunges 8 Double […]
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Fredag 191115
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (4-4-3-3-2 reps) Metcon B: 191115 (AMRAP – Reps) 3 rounds of In 2 min: 8 Devils press 12 alt. reverse lunges w. 2 DB:s AMRAP Jumping squats Rest 60 sec Strength C1. Tricep kickbacks with dumbbell, 3 sets x 8-12 reps/arm C2. Turkish Sit-ups, 3 […]
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Torsdag 191114
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Shoulder Press (5 sets x 3 reps) B: Barbell Row (4 sets x 8-12 reps) Metcon C: 191114 (AMRAP – Rounds and Reps) AMRAP x 16 min: 30 Double-Unders 20 Air squats 8 Toes to bar
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Onsdag 191113
EGO CrossFit – WOD View Public Whiteboard Metcon 191113 (AMRAP – Rounds and Reps) 2&2: A. AMRAP x 12 min: P1: Row for cals P2: 1 round of: 5 Strict Pull-ups 10 Push-ups 15 Air squats Rest 2 min B. AMRAP x 12 min: P1: Assault bike for cals P2: 1 round of: 10 Kettlebell […]
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Tisdag 191112
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Floor Press (5 sets x 3-6 reps) With barbell. Metcon B: 191112 (Time) 2 rounds for time of: 30 alt. Dumbbell Snatch 25 Sit-ups 15 Dumbbell Goblet Squats (time cap 9 min)
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Måndag 191111
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (2 reps @00X1 every 60 sec x 8 sets (speed focus)) Metcon B: 191111 (AMRAP – Rounds and Reps) AMRAP x 14 min: 7 Burpee box jump overs 14 Kettlebell swings WOD Team 151123 Team WOD (AMRAP – Reps) Teams of 4: AMRAP x […]
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Fredag 191108
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (5-5-4-4-3 reps) Metcon B: 191108 (Time) 40-30-20-10 reps of: Kettlebell swings Wall sit (seconds) Cross body V-ups Strength C1. Standing Tricep Extension with dumbbell, 3 sets x 8-12 reps/arm C2. Roll-outs, 3 sets x 12-15 reps