Månad: november 2020
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Tisdag 201201
EGO CrossFit – WOD View Public Whiteboard Warm-up AMRAP x 6 min: 10 Jumping Jacks 10 Prisoner Step-Ups 10 Thruster (pinne bakom och framför) 10 alt. Spider Steps Benchmark-Tuesday CFG Open 12.3 (AMRAP – Rounds and Reps) AMRAP x 18 min: 15 Box Jumps 12 Push Press 9 V-Ups (I stället för Toes to bar) […]
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Måndag 201130
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (6 sets x 2 reps ) Metcon B: 201130 (AMRAP – Reps) 4 rounds of: In 2 min: 6 Devils press 10 Burpees AMRAP Deadlift with 2 dumbbells/kettle bells Rest 60 sec
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Fredag 201127
EGO CrossFit – WOD View Public Whiteboard Metcon 201127 (Time) 3 rounds for time: 30 Cal of Rowing, Ski Erg or Assault Bike 25 Wall Ball Shots 20 alt DB Snatch 15 Squat Jumps 10 Push-Ups
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Torsdag 201126
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (3-3-3-3-3 reps @13X1) Metcon B: 201126 (Time) 4 rounds for time: 40 Double-Unders 12 V-ups 10 Double KB front rack Forward Lunges 8 Double KB Front Squat
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Onsdag 201125
EGO CrossFit – WOD View Public Whiteboard Handstand Walk Progressions – A1. For time, perform one set of: Hand Plank Shoulder Taps x 30 reps A2. Option 1 – EMOM for 4 min (2 sets) of: Interval 1 – Handstand Marching with Feet on Box x 30 reps (hands turned out to the sides) Option 2 – EMOM […]
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Tisdag 201124
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Victoria (Time) 5 rounds of: 10 Thrusters 14 Box jumps 12 Sumo Deadlift High Pull 12 Burpees 27 Kettlebell swings
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Måndag 201123
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (5 sets x 3 reps) Metcon B: 201123 (No Measure) 5 rounds: 40 sec ON, 20 sec OFF: 1) 20 sec/arm Single arm One arm KB Row 2) Reverse lunges with KB in Goblet hold 3) Double-Unders
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Fredag 201120
EGO CrossFit – WOD View Public Whiteboard Metcon 201121 (AMRAP – Rounds and Reps) AMRAP x 20 min: 50 Wall ball shots 40 Sit-Ups 30 Single Arm Alt. DB Clean & Press 20 Reverse Lunges 10 Push-Ups