Månad: september 2021
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Fredag 211001
EGO CrossFit – WOD View Public Whiteboard WOD Team Gästcoach: Tiia Warm-up 3 rounds: 5+5 KB Hang Clean 5+5 Cossack Squat 5+5 KB Press 6+6 KB OH Lunge 211001 (AMRAP – Rounds) 2&2, AMRAP x 20 min (I go you go): 10 2KB Hang Clean 10m 2KB Front Rack Lunges 10 2KB Shoulder To Overhead […]
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Torsdag 210930
EGO CrossFit – WOD View Public Whiteboard A1: Snatch Grip Deadlift (4 sets x 6-8 reps @3131, rest 45 sec (3 pauses)) A2: Dumbbell/Kettlebell Z-Press (4 sets x 8-10 reps @3021, rest 45 sec) B: 210930 (AMRAP – Rounds and Reps) AMRAP x 18 min: 21 Fast feet (mot KB) 15 Kettlebell Swings 9 Box […]
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Onsdag 210929
EGO CrossFit – WOD View Public Whiteboard A1: Front Rack Drop Lunge (4 sets x 16-20 alternating reps @30X0, rest 45 sec) (front foot on 4-6″ plates) A2: Supinated Strict Pull-Ups (4 sets x 8-10 reps @2011, rest 45 sec ) B: 210929 (3 Rounds for time) 3 Rounds for time: 21/18 Cal Row/Ski Erg […]
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Tisdag 210928
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
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Måndag 210927
EGO CrossFit – WOD View Public Whiteboard Gymnastics A1. Spend 3 min working on Kick to Handstand on Wall (practice), focusing on consistency of each rep. A2. EMOM, for 6 min (3 sets) of: Interval 1 – Donkey Kick x 30 seconds (max height, not reps. Be safe!) Interval 2 – Wall Climb x 2 reps (10 second hold at […]
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Fredag 210924
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Walk Progressions A1. 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 […]
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Torsdag 210923
EGO CrossFit – WOD View Public Whiteboard Strength A1: Deadlift (4 sets x 6-8 reps @3131, rest 45 sec) A2: Half Kneeling Dumbbell Press (4 sets x 4-5 reps/knee @20X2, rest 45 sec) total 8-10 reps per set Metcon C: 210923 (Time) AMRAP x 15 min: 12 Deadlifts 9 Hang Power Clean 6 STOH 48 […]
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Onsdag 210922
EGO CrossFit – WOD View Public Whiteboard A1: Split squats (4 sets x 8-10 reps/leg @2110, rest 45 sec ) Back rack. (rear foot on 4-6″ plates) A2: Strict pullups (4 sets x 8-10 reps @2011, rest 45 sec ) B: 210922 (3 Rounds for time) 3 Rounds for time: 13/10 Cal Row/Ski Erg or […]
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Tisdag 210921
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”Frelena” (Time) 5 Rounds For Time: 400 m Run 15 Thrusters 15 Toes to Bar