Månad: juli 2020
-
Fredag 200731
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch (In 10 min: Build to heavy complex:) Metcon B: 200731 (Time) For Time: 21 Lateral Barbell Burpees 21 Power Snatches 15 Lateral Barbell Burpees 15 Overhead Squats 9 Lateral Barbell Burpees 9 Squat Snatches
-
Torsdag 200730
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (8 sets x 8 reps, rest 90 sec) Metcon B: Cinnamon Swirl (AMRAP – Rounds and Reps) AMRAP x 20 min: 200 m Run 5 Strict Pull-ups/Ring-rows 10 Push Presses 43/29kg 15 Deadlifts 43/29kg
-
Onsdag 200729
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Pull-ups For 60 sec, perform one set of: Pull-Up Negatives x max reps @30A0 B: Pull-ups (EMOM x 5 min (5 sets) of: Pull-Ups x 6-8 reps) *Challenge yourself by using your legs as little as possible. Metcon C: DG (AMRAP – Rounds and Reps) 10-Minute […]
-
Tisdag 200728
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Shoulder Press (8 sets x 8 reps, rest 90 sec) Metcon B: 200728 (Time) 8 Rounds for time: 200 m Run 11 Dumbbell Burpee Deadlifts
-
Måndag 200727
EGO CrossFit – WOD View Public Whiteboard Metcon A: Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24″/20″ box Post total time.In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010To learn more about […]
-
Fredag 200724
EGO CrossFit – WOD View Public Whiteboard Weightlifting A2: Bulgarian split squats (3 sets x 8 reps/leg) A2: Front rack kettlebell walk (3 sets x 30 m) Metcon B: 200724 (4 Rounds for reps) 4 Rounds of: AMRAP x 3 min: 35 Double-Unders 5 Lateral Dumbbell Burpees Max alt. One-arm Devil’s Press Rest 2 min
-
Torsdag 200723
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch (In 15 min: Build to a heavy complex) Metcon B: 200723 (AMRAP – Rounds and Reps) AMRAP x 15 min: 200 m Run 20 Sit-Ups 10 alt. DB Power Snatches
-
Onsdag 200722
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (4 sets x 6 reps @40X1) Metcon B: 200722 (AMRAP – Rounds and Reps) AMRAP x 6 min: 12/9 cal Row 12 Wall ball shots AMRAP x 6 min: 12/9 cal Assault bike 9 Pull-ups AMRAP x 6 min: 6 längder Sled push 12 Kettlebell […]
-
Tisdag 200721
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Hang Squat Clean + 1 Pause Squat Clean (below the knee) (7 sets x 1 complex) In 15 min: Complete 7 sets increasing weight . Metcon B: 200721 (Time) For time: 30 Thrusters 30 Squat Cleans Every minute starting from 0: 30 Double-Unders
-
Måndag 200720
EGO CrossFit – WOD View Public Whiteboard Kettlebell hell (Time) 4 Rounds for increasing load: 10 Double KB Clean 10m Double KB FR Carry 10 Double KB STOH 10m Double KB FR Carry 10 Double KB FR Lunges 10m Double KB FR Carry 10 Double KB FR Squat (Rest 3 min) (Each time you put […]