Månad: januari 2020
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Fredag 200131
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Press (7-6-5-7 reps @31X2 ) (last set of 7 should be heavier than the first) Metcon B: 200131 (AMRAP – Rounds and Reps) 2 rounds of: B1. AMRAP x 4 min: 15 Kettlebell Swings 30 Air squat 15 Plate Hops Rest 1 min B2. AMRAP […]
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Torsdag 200130
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (4-3-2-4-3-2-4-3-2 reps) Front Squat Waves Set 1: 4 Reps @83% Set 2: 3 Reps @89% Set 3: 2 Reps @95% 3 min rest Set 4: 4 Reps @89% Set 5: 3 Reps @95% Set 6: 2 Reps @101% 3 min rest Set 7: 4 […]
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Onsdag 200129
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Walk Progressions A1. EMOM, for 4 min (2 sets) of: Min 1 – Kick to Handstand on Wall with Hands Turned Out x 10 reps Min 2 – Donkey Kicks x 5-10 reps A2. EMOM, for 4 min (2 sets) of: Min 1 – Single Leg […]
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Tisdag 200128
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Pull (5 sets x 2 reps) B: Snatch (6 sets x 2 reps ) C: 2 Power Snatch + 3 Overhead squats (6 sets x 1 complex ) Metcon D: 190205 (Time) For time: 20 Power Snatches 20 Barbell-Facing Burpees 20 Overhead Squats 20 Barbell-Facing […]
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Måndag 200127
EGO CrossFit – WOD View Public Whiteboard Metcon 190123 (AMRAP – Rounds and Reps) A. 2&2, AMRAP x 12 min: 12/10 cal Row 6 Devils press 8 Squats with DB:s on shoulders Rest 3 min B. 2&2, AMRAP x 12 min: 10/8 cal Assault bike 12 Kettlebell swings 8 Wall ball shots WOD Team 171223 […]
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Fredag 200124
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Press (8-6-4-8 reps @31X2 ) (last set of 8 should be heavier than the first) Metcon B: 200124 (AMRAP – Rounds and Reps) 2&2, AMRAP x 15 min: 60 Alt. DB Snatch 60 Mountain-climbers 45 sec OH Plate hold 60 Kettlebell swings 60 Lateral lunge […]
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Torsdag 200123
EGO CrossFit – WOD View Public Whiteboard Warm-up A. 3 Sets not for time: 12 Band Resisted Dead Bugs (6/Side) 10 Tempo Dumbbell Squats (5/Side) 8 Pausing Frog Bridges Weightlifting B: Front Squat (Take 10 min to find todays 5RM) Metcon C: 200123 (Time) For Time: 100 Air Squats 50 Plate Hops 25 Thrusters
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Onsdag 200122
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Hold Progressions A1. EMOM x 4 min (4 sets) of: Min 1 – Mini Handstands x 10 reps Min 2 – Kick-Up to Handstand on Wall x 40 sec (Attempt to get your feet together before making contact with the wall and try to hit the […]