Månad: januari 2020
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Torsdag 200109
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Overhead Squat (5-5-5 reps @33X1) B: Power Snatch Every minute x 8 min: 3 reps @50-55% of 1RM Metcon C: 200109 (AMRAP – Rounds and Reps) AMRAP x 10 min: 6 Power Snatches 9 Overhead Squats 12 Box Jumps
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Onsdag 200108
EGO CrossFit – WOD View Public Whiteboard Gymnastics 15-20 min Handstand. Handstand Hold Progressions A1. For 2 min: Work on proper hand and foot placement for a Kick to Handstand. A2. Every 30 sec, for 2 min (2 sets) of: Interval 1 – Donkey Kicks x 6 reps Interval 2 – Back-To-Wall Handstand Hold x […]
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Tisdag 200107
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Hang Squat Clean Every 90 sec x 8 sets: 3 reps (light weight) Metcon B: 200107 (Time) 21-15-9 reps for time: Push Jerks Lateral Barbell Burpees
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Fredag 200103
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Press (5-5-4-4 reps @21X2) Metcon B: 200103 (AMRAP – Rounds and Reps) AMRAP x 18 min: 6+6 one arm Kettlebell thrusters 6 Burpees over KB 6 Strict Toes to bar
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Torsdag 200102
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Snatch In 12 min: Build to todays heavy Power Snatch B: Overhead Squat In 10 min: Build to todays 3RM Overhead Squat (from rack) Metcon C: 200102 (Time) For time: 30-20-10 reps: Double-Unders Dumbbell Box Step-Ups Directly Into: 10-20-30 reps: Alt. Dumbbell Snatches Wall ball […]