Månad: januari 2017
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Måndag 170109
EGO CrossFit – WOD View Public Whiteboard Weightlifting Power Clean (5 sets x 1.1 reps, rest 10 sec between singles) Every 2 minutes, for 10 minutes (5 sets): Power Clean x 1.1 (rest 10 seconds between singles, and build to today’s heavy over the course of the 5 sets) Metcon 170109 (Time) In teams of […]
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Månadsplanering för januari 2017!
Hej! Nytt år och ny grovplanering! (med reservation för ändringar). Här hittar ni dessutom vårschemat! Januaris resterande 4 veckor med rullande styrke-/skillsdelar och varierade metcons! Nytt på schemat är ett rent teknikpass på söndagar 16.00-17.00! Nytt är även en till tid för tävlingsgruppen på onsdagar 18.15-19.45. Vi jobbar som vanligt oftast utan RX-vikter eller RX-höjder i […]
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Lördag 170107
EGO CrossFit – WOD View Public Whiteboard Team WOD 150103 (Time) 2&2 5 RFT: 30 Shuttleruns w. med.ball 9/6kg 30 Wall ball shots 9/6kg 30 Box jumps 60/40cm Then: 30 Thrusters 40/25kg
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Trettondedagsafton 2017
EGO CrossFit – WOD View Public Whiteboard Weightlifting Every minute on the minute for 15 minutes: 1: Turkish Get Up (5 sets x 1/1 rep) 2: Goblet Squat (5 sets x 6 reps @3011) 3: Push-ups (5 sets x 8-12 reps @11X1) Metcon 160105 (Time) 5 RFT: 10 Goblet Squats 15 KBS 8 Shuttle runs
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Onsdag 170104
EGO CrossFit – WOD View Public Whiteboard Weightlifting Every 3 minutes, for 15 minutes (5 sets): A1: Walking lunges with dumbbells (5 sets x 20 walking lunges) Or kettlebells A2: Ring Dips (5 sets x 20/15 reps) Metcon 170104 (Time) 2&2, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of: […]
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Tisdag 170103
EGO CrossFit – WOD View Public Whiteboard Weightlifting Every 2 minutes, for 20 minutes (5 sets of each): 1: Shoulder Press (5 sets x 3-5 reps @20X1) (if you make 5 reps, increase the load until you establish a strong 3-RM) 2: Single arm dumbbell row (5 sets x 6-8 reps/arm @20X1) Metcon 170103 (AMRAP […]
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Måndag 170102
EGO CrossFit – WOD View Public Whiteboard Weightlifting Every 2 minutes, for 20 minutes (5 sets of each): 1: Power Clean (5 sets x 1.1.1.1, rest 10 sec between singles) 2: Weighted Pull-ups (5 sets x 2-3 reps @21X0) Metcon 170102 (Time) 3 rounds for time of: 10 Power Cleans 10 Burpee Box Jumps