Månad: december 2014
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Lördag 141206
EGO CrossFit – WOD View Public Whiteboard Metcon 141206 (Time) 2&2 for time: 40 Burpees 100 Wall ball shots 9/6 kg 40 Burpees 100 Walking lunges 40 Burpees 100 KBS 24/16 kg 40 Burpees 100 Pushups 40 Burpees
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Fredag 141205
EGO CrossFit – WOD View Public Whiteboard Weightlifting Turkish Get Up (4 sets x 3-4 reps/sida, rest 60 sec) Metcon 141205 (No Measure) EMOMx20: Min 1 – Row 100 m Min 2 – Wall climbs x 1 rep Min 3 – DU:s x 20 reps Min 4 – Box jumps 60/40 cm x 10 rep
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Torsdag 141204
EGO CrossFit – WOD View Public Whiteboard Gymnastics 10 min of practice on MU Transition progression. OR, spend 10 min making 1 muscle-up attempt every minute. 141204 (Time) 4 RFT: 5 Strict HSPU 30 Unbroken DU:s (Rest equal time) Get-up Sit-up (4 sets x 6-8 reps, rest 60 sec) Get-up Sit-up with barbell, kettlebell or […]
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Onsdag 141203
EGO CrossFit – WOD View Public Whiteboard A1: Walking lunges with barbell OH (4 sets x 6-8 reps, rest 90 sec) Walking lunges with barbell OH A2: Armgång (4 sets x 1) 1 armgång i chinsräcke eller Monkey bar, rest 90 sec Metcon B: 141203 (AMRAP – Reps) 5 Rounds: 30 sec AMRAP Russian KBS […]
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Tisdag 141202
EGO CrossFit – WOD View Public Whiteboard A1: Dumbbell push press (5 x 2-4 reps, rest 90 sec) A2: Box Jumps (5 x 5-10 reps, rest 2 min) As high as possible! Metcon (AMRAP – Reps) 4 Rounds, not for time: 20 unbroken Wall ball shots 9/6 kg AMRAP CTB Pullups/Strict Pullups (Rest 3 min)