Månad: november 2015
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Lördag 151121
EGO CrossFit – WOD View Public Whiteboard Team WOD 151121 (AMRAP – Rounds and Reps) 2&2, AMRAP x 30 min 50 Wall Ball Shots 50 Power Cleans 50 Burpees 50 KBS
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Fredag 151120
EGO CrossFit – WOD View Public Whiteboard Weightlifting Hang Snatch (8 sets x 1.1.1) Every 2 min, for 16 min (8 sets): Hang Squat Snatch x 1.1.1 (rest 5-7 sec between singles) Build in load over the course of the eight sets. Metcon 151120 (AMRAP – Rounds and Reps) AMRAP x 7 min: 7 Hang […]
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Torsdag 151119
OBS! Kursen i olympiska lyft har uppföljning på tisdag och torsdag 18.30-19.30! Ingen egen träning under dessa tider! EGO CrossFit – WOD View Public Whiteboard Gymnastics Every 2 min, for 18 min (3 sets of each): A1: Arch to Hollow Rolls (3 sets x 20 reps) A2: Ring Rows (3 sets x 10-12 reps) Supine Ring […]
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Onsdag 151118
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift (5-3-1-5-3-1) *Set 1 – 5 reps @ 75-80% *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @ 90+% Rest 2-3 min […]
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Tisdag 151117
OBS! Kursen i olympiska lyft har uppföljning på tisdag och torsdag 18.30-19.30! Ingen egen träning under dessa tider! EGO CrossFit – WOD View Public Whiteboard Weightlifting Shoulder Press (6 sets x 2 reps @20X1, rest 2-3 min) Metcon 151117 (AMRAP – Rounds and Reps) AMRAP x 8 min: 10 Pullups 15 Thrusters 30 DU:s
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Måndag 151116
Hej! Aktuellt vecka 47: Kursen i olympiska lyft har uppföljning på tisdag och torsdag 18.30-19.30! Ingen egen träning under dessa tider! Ny månad och ny grovplanering! Mycket hopprep nu! Fortsätt jobba på med rörligheten! Så ofta som möjligt! Försök se till att få en stund ute i dagsljus varje dag och fyll på med D-vitamin genom att […]
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Lördag 151114
EGO CrossFit – WOD View Public Whiteboard Team WOD 151114 (AMRAP – Reps) In teams of 5, complete as many reps as possible of the following circuit in 30 minutes: 400 m Row Box Jump overs Burpees Wall Climbs Situps Each team member will start on a different station and may not rotate to the […]
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Fredag 151113
EGO CrossFit – WOD View Public Whiteboard Weightlifting Walking lunges with dumbbells (Every 2 min, for 8 min (4 sets):) Metcon 151113 (AMRAP – Reps) Tabata Row for Calories Rest 60 sec Tabata Wall Ball Shots Rest 60 sec Tabata Burpees Rest 60 sec Tabata Hollow Hold or Rocks Test Tabata DU:s (AMRAP – Reps) […]
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Torsdag 151112
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Deadlift (4 sets x 4-6 reps @21X1, rest 30 sec) A2: Handstand Push-ups (4 sets x 12-15 reps (consecutive or accumulated)) Or Nose-to-Wall Handstand Hold Metcon 151112 (Time) 4 RFT: 10 Ring Dips 20 TTB 30 DU:s
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Onsdag 151111
EGO CrossFit – WOD View Public Whiteboard Weightlifting 1 Halting Clean Deadlift + 1 Hang Clean + 1 Jerk (Every 2 min, for 20 min ) Metcon 151111 (Time) 2&2, partners alternate rounds to complete 5 each of: 5 HSPU 5 Hang Power Cleans 10 Box jumps EGO CrossFit – WOD Green Weightlifting Green A1: 1 […]