Månad: juni 2022
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Fredag 220617
EGO CrossFit – WOD View Public Whiteboard Gymnastics Rx’d work: • 3×5-10 wall walks – chest and belly to wall • 4xmax handstand walk • 5×10 kick to handstand Scaled work: • 3×4-8 wall walks (maintain hollow position & go 45-65 degrees) • 4×2 around the worlds off box • 5×10 kick to handstand B: […]
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Torsdag 220616
EGO CrossFit – WOD View Public Whiteboard Weightlifting 7 sets: 1 Clean Pull 1 Low Hang Power Clean 1 Split Jerk Weights: 70%+ of 1 RM C&J B: 220616 (Time) 5 rounds for time of: 16 Hang Power Cleans 16 Alternating Front Rack Reverse Lunges 16 AbMat Sit-ups
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Onsdag 220615
EGO CrossFit – WOD View Public Whiteboard A: Deadlift (3-3-3-ME at 88% 1RM) B: 220615 (AMRAP – Rounds and Reps) 2 Rounds of: AMRAP x 6 min: Buy in: 400 m Run Then: 6 Burpees 6 Toes to Bar Rest 2 min between rounds.
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Tisdag 220614
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”Do iT” (Time) For Time: 60 Deadlifts 45 Hang Power Cleans 30 Push Jerks
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Måndag 220613
EGO CrossFit – WOD View Public Whiteboard WOD Team 220613 (AMRAP – Rounds and Reps) 2&2, AMRAP x 30 min: 6 x 200 m Run 60 Wall Ball shots 6 x 200 m Row/Ski Erg 30 Single Arm Devil Press
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Fredag 220610
EGO CrossFit – WOD View Public Whiteboard WOD Team 220610 (No Measure) 2&2, AMRAP x 15 min: 30/24 Cal Row 20 Burpee Over Rowers 20 Wall Ball shots Rest 3 min 2&2, AMRAP x 15 min: 20 Toes-to-bars 20 Alternating Dumbbell Snatches 20 Single Arm Dumbbell Front Squats
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Torsdag 220609
EGO CrossFit – WOD View Public Whiteboard Weightlifting 6 sets: 1 Snatch Pull 1 Hang Squat Snatch 1 Low Hang Squat Snatch At 65%+ 220609 (AMRAP – Rounds and Reps) AMRAP x 12 min: 6 Power Snatches 6 Overhead Squats 6 Box Jumps
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Onsdag 220608
EGO CrossFit – WOD View Public Whiteboard A: Deadlift (4-4-4-ME at 85% 1RM (ME= Max Effort)) B: 220608 (Time) 6 Rounds for time: 12 DB Box step Overs 15 Kettlebell Swings 30 Double-unders
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Tisdag 220607
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Hannas special (Time) ”Nancy” 5 Rounds for time: 400 m Run 15 Overhead Squat Rest as needed, into ”Jackie” 1000 m Row 50 Thrusters 30 Pull-Ups