Månad: oktober 2013
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Fredag 131004
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Toes-To-Bar (Practise kipping for 5 min) B: Ring Dips (Practise kipping for 5 min) Metcon 131004 (Time) 5 RFT: 100 double unders 200m run 20 wall balls 9/6kg
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Torsdag 131003
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Shoulder Press A2: Pistols (5 sets x max 10 reps (5/5)) A2: Weighted lunges (5 sets x 10 reps (5/5)) Forward lunges with alternating legs. Barbell back. Metcon 131003 (Time) For time: 7 RFT: 7 deadlift 100/70kg 7 L-pullups
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Onsdag 131002
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Back Squat A2: Strict pull-ups Metcon 131002 (Time) Fem set av två övningar. Svingarna minskar för varje set och wallballlsen ökar! For time: 25-20-15-10-5 kettlebell swings 32/24kg 5-10-15-20-25 wallballs 9/6kg