Månad: september 2020
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Fredag 200918
EGO CrossFit – WOD View Public Whiteboard Metcon 200918 (Time) For time: 8 Devils Press Rest 60 sec 8 Devils Press 10 Box Jump Overs Rest 60 sec 8 Devils Press 10 Box Jump Overs 20 Sit-Ups Rest 60 sec 8 Devils Press 10 Box Jump Overs 20 Sit-Ups 30 Dumbbell Reverse Alt. lunges Rest […]
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Torsdag 200917
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Shoulder Press (4 sets x 4-6 reps @31X1, rest 90 sec) B: Strict pullups (4 sets x 30 sec AMRAP, rest 90 sec) (use assistance if you need) Metcon C: 200917 (Time) For Time: 30 Double-Unders 15 Front Squats 15 Thrusters 30 Double-Unders 12 Front Squats […]
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Onsdag 200916
EGO CrossFit – WOD View Public Whiteboard Gymnastics Bar Muscle-Up Progressions – A1, Every 30 seconds, for 90 seconds (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. Every 30 seconds, for 90 seconds (3 sets) of: Arch […]
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Tisdag 200915
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Clean and Jerk (EMOM x 12 min: 1 C&J @70-90%) Metcon B: Hook and Ladder (3 Rounds for time) On the 0:00 1 Round: 30 Lateral Barbell Burpees 30 Power Clean & Jerks On the 5:00 2 Rounds: 15 Lateral Barbell Burpees 15 Power Clean & […]
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Måndag 200914
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (5 sets x 2.2 reps @31X1, rest 15 sec/rest 90 sec) These are clusters. Perform 2 reps and then re-rack the bar. Build weight each cluster. B: Barbell Row (5 sets x 6-8 reps @21X1, rest 90 sec) Metcon C: 200914 (Time) For time: […]
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Fredag 200911
EGO CrossFit – WOD View Public Whiteboard Metcon 200911 (Time) For time: 400 m Run 50 Alt. DB Snatch 400 m Run 40 Single Arm DB Thrusters (20 per arm) 400 m Run 30 Single Arm Devils Press (15 per arm)
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Torsdag 200910
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Press (4-4-3-3-2 reps) B: Chest-To-Bar Pull-ups (5 sets x 4-6 reps @21X1 ) (use assistance if you need) Metcon C: 200910 (AMRAP – Rounds) AMRAP x 20 min: 10 Double-unders 1 round of: 4 Push-Ups 8 Sit-Ups 12 Air Squats Add 10 DU:s after every […]
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Onsdag 200909
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Walk Progressions EMOM, for 4 min (2 sets) of: Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 6-8 reps *If this is a strength of yours attempt to get your feet together before making contact with the wall. Interval 2 – Back-To-Wall Donkey Kicks x […]