Månad: december 2020
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Onsdag 201230
EGO CrossFit – WOD View Public Whiteboard Metcon 201230 (AMRAP – Rounds and Reps) 3 rounds of: AMRAP x 4 min, rest 2 min: 27/21 cal Row/Ski Erg 21 Power Cleans 15 Burpee Box jump overs Round 1 – 65/43 kg Round 2 – 52/38 kg Round 3 – 43/29 kg
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Tisdag 201229
EGO CrossFit – WOD View Public Whiteboard Weightlifting 5 Sets: 1 Snatch Deadlift to Knees 1 Snatch Deadlift to Pockets 1 Snatch Pull 2 Power Snatches (Complexes do not need to be unbroken) Metcon B: 201229 (Time) For Time: 15-12-9 reps: Power Snatches Overhead Squats … 150 Double-unders … Directly into: 9-12-15 reps: Power Snatches […]
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Lördag 201228
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (4-4-4-4 reps) Metcon B: 201228 (Time) 5 rounds for time: 24 Kettlebell Swings 12 Alternating Reverse Lunges with Kettlebell Goblet Hold 12 Wall ball shots
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Onsdag 201223
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Push-Up Progressions – A1. Every 30 sec, for 3 min (6 sets) of: Kick-Up to Handstand on Wall x 15 sec (max reps) A2. Every 30 sec, for 3 min (3 sets) of: Interval 1 – Headstand Hold on Wall x 15 sec Interval 2 – Back-To-Wall Handstand Hold x 15-20 […]
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Tisdag 201222
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10 Burpees […]
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Måndag 201221
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (5-5-5-5 reps) Metcon B: 201221 (Time) For Time: 50 Wall ball shots 50 Box Jumps 50 Wall ball shots *On the Minute: 5 Deadlifts 102.5/70 kg Starts with the Deadlifts. TC=12 min
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Lördag 201219
EGO CrossFit – WOD View Public Whiteboard Metcon Ego CrossFit MH20WOD (AMRAP – Rounds and Reps) AMRAP x 20 min: 20 Double-Unders 20 Goblet squats 20 Burpees 20 Sit-Ups Ego CrossFit MH20WOD Home Edition (AMRAP – Rounds and Reps) AMRAP x 20 min: 20 Mountain-climbers 20 Air Squats 20 Burpees 20 Sit-Ups
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Fredag 201218
EGO CrossFit – WOD View Public Whiteboard Metcon 201218 (Time) 4 Rounds for time: 30/24 cal Row/Ski Erg or 21/17 cal Assault bike 30 Wall Ball shots 30 Alt. DB Snatches