Månad: december 2019
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Tisdag 191217
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Pull (4 sets x 3 reps) B: Power snatch + Deep power snatch + Squat Snatch (8 sets x 1+1+1 reps ) (all from mid-thigh hang position) Metcon C: 191217 (AMRAP – Rounds and Reps) 3 Rounds of: AMRAP x 3 min: 20 Double-unders 6 […]
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Måndag 191216
EGO CrossFit – WOD View Public Whiteboard Strength A1: Split squats (4 sets x 4-6 reps/leg @20X1) One Kettlebell in front rack A2: Strict Chest-To-Bar Pull-Ups (4 sets x 4-6 reps @21X1) Or Ring Rows. Metcon B: 191216 (Time) 5 rounds for time of: 24 Kettlebell Swings 12 alt. Reverse Lunges with Kettlebell Goblet Hold […]
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Fredag 191213
EGO CrossFit – WOD View Public Whiteboard Strength A1: Dumbbell Single Leg Romanian Deadlift (3 sets x 6-8 reps/leg @3011) 2 dumbbells or kettlebells. A2: Seated Single Arm Dumbbell Press (3 sets x 6-8 reps/arm @2112) Metcon B: 191213 (AMRAP – Rounds and Reps) AMRAP x 13 min: 19 Double-Unders 12 Air Squats 13 Kettlebell […]
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Torsdag 191212
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Jerk (10 sets x 1 rep) B: Hang Clean (10 sets x 1 rep) Below the knee. Metcon C: 191212 (AMRAP – Rounds and Reps) AMRAP x 12 min: 2 Rounds of ”Macho Man” 16 Toes to bar1 Round of ”Macho Man”: 3 Power Cleans […]
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Onsdag 191211
EGO CrossFit – WOD View Public Whiteboard WOD Team 191211 (Time) In teams of 3 for time: 75/60 Calorie Assault bike 75/60 Calorie Row 75 DB Box Step Overs 75 Wall ball shots 75 Push-Ups 75 Wall ball shots 75 DB Box Step Overs 75/60 Calorie Row 75/60 Calorie Assault bike
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Tisdag 191210
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (5 sets x 3 reps) B: Hang Squat Snatch (below the knee) + Squat Snatch (10 sets x 1+1 reps ) Metcon C: 191210 (Time) 3 rounds for time of: 15 Power Snatch 30 Double-Unders 15 Sit-Ups 30 Double-Unders
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Måndag 191209
EGO CrossFit – WOD View Public Whiteboard Strength A1: Split squats (4 sets x 5 reps/leg @30X1) A2: Strict pullups (4 sets x 3-5 reps @21X2) Metcon B: 191209 (AMRAP – Rounds and Reps) 2&2, AMRAP x 12 min: 12 Front-Racked Kettlebell Front Squats 9 Toes to Bar 6 Burpees Gör varannan övning WOD Team […]
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Fredag 191206
EGO CrossFit – WOD View Public Whiteboard Strength A1: Dumbbell Single Leg Romanian Deadlift (3 sets x 5-6 reps/leg @31X1) A2: Seated Single Arm Dumbbell Press (3 sets x 6-8 reps/arm @31X1) Metcon B: 191206 (Time) 20-18-16-14-12 reps for time: Kettlebell swings One arm DB Thrusters (10/arm, 9/arm, 8/arm, 7/arm, 6/arm)