Månad: september 2020
-
Torsdag 201001
EGO CrossFit – WOD View Public Whiteboard Weightlifting Every 2 min, for 20 min (10 sets): 1 Clean Lift-Off + Hang Clean + Clean Build over the course of the 10 sets to something heavy. Metcon B: 201001 (Time) For time: 18-15-12-9-6: Kettlebell swings Wall ball shots *30 Double-Unders after each set
-
Onsdag 200930
EGO CrossFit – WOD View Public Whiteboard Gymnastics Bar Muscle-Up Progressions – A1. For 60 sec: practice the Bad Cheerleader Jump to bar. Use this approach to the bar for all following movements EXCEPT the kipping swings. A2. For 2 min: 10-12 reps of: Swinging Knees-To-Bar x 1 rep A3. Every 30 sec, for 2 min (2 sets) […]
-
Tisdag 200929
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch (5 sets x 3 @75%) B: Snatch Grip Deadlift (3 sets x 3 (heavy)) Metcon C: Born to Run (Time) For Time: 400 m Run 21 Burpees 400 m Run 15 Burpees 400 m Run 9 Burpees 200 m Run 9 Power Cleans 200 m […]
-
Måndag 200928
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (4 sets x 8 reps @00X1) (Start with weights around 55-60% of your 1RM. Get up fast! The speed means everything) Gymnastics B: Pull-ups (5 sets x max reps) Strict. Metcon C: 200325 (Time) 30-20-10 reps for time: One arm DB Thrusters (15-10-5 per […]
-
Fredag 200925
EGO CrossFit – WOD View Public Whiteboard Metcon Leath (Time) 10 Rounds for time: 4 Burpee Box jump overs 9 Kettlebell swings 20 Push-Ups 24 Air squats Or: 10 Rounds for time: 4 Burpee Box jump overs 9 Kettlebell swings 10 Push-Ups 14 Air squats
-
Torsdag 200924
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Shoulder Press (4 sets x 6-8 reps @21X1, rest 90 sec) B: Strict pullups (4 sets x 40 sec AMRAP, rest 90 sec ) (perform as many reps as possible, but no more than 3 reps at a time) Metcon C: 200924 (Time) 10-9-8-7-6-5-4-3-2-1 reps for […]
-
Onsdag 200923
EGO CrossFit – WOD View Public Whiteboard Gymnastics Bar Muscle-Up Progressions – A1, Every 30 sec, for 90 sec (3 sets) of: Bar Jump-Up to Front Support x 3-4 reps *Try to start the jump up from a squat beneath the bar and straight arms. A2. EMOM, for 6 min (3 sets) of: Interval 1 – Swinging […]
-
Tisdag 200922
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch (5-4-3-2-1 reps) Start at 70% and increase to a max of 90% Metcon B: Full Tilt (Time) 3 Rounds for time: 21 Box jumps 15 Push-Ups 9 Hang Power Snatch
-
Måndag 200921
EGO CrossFit – WOD View Public Whiteboard Strength A: Back Squat (5 sets x 1.1.1 reps @21X1, rest 10 sec/rest 90 sec) These are clusters. Perform 1 rep and then re-rack the bar. Build weight each cluster. B: Dual dumbbell row (5 sets x 6-8 reps @21X1, rest 90 sec) Metcon C: 200921 (AMRAP – […]