Månad: mars 2017
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Lördag 170401
EGO CrossFit – WOD View Public Whiteboard Team WOD 170401 (AMRAP – Reps) 6 sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps Rest 60 seconds Tackle this in teams of 4, one teammate following the preceding on the top of each minute.
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Fredag 170331
EGO CrossFit – WOD View Public Whiteboard Weightlifting Back Squat (5 sets x 5-5-3-2-2 reps) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% of 1-RM *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% […]
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Torsdag 170330
EGO CrossFit – WOD View Public Whiteboard Weightlifting For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Rest 60 sec between A & B, 60 sec between B & C. A: High-Hang […]
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Onsdag 170329
EGO CrossFit – WOD View Public Whiteboard Weightlifting Seated Shoulder Press 5 sets of: Unsupported Seated Strict Press x 5-6 reps (sit on a bench/box without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes Metcon 170329(No Measure) Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – […]
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Tisdag 170328
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift (5 sets x 8-6-4-2-2) *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x 2 reps Rest 3 minutes between sets. If you […]
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Måndag 170327
EGO CrossFit – WOD View Public Whiteboard Metcon 170327 (Time) 4 Rounds for time: 21 Overhead Squats 12 Bar-Facing Burpees Team WOD Team-Barbara (2&2) (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *1-minute rest after each round*
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Lördag 170325
EGO CrossFit – WOD View Public Whiteboard Team WOD 170325 (AMRAP – Rounds and Reps) 2&2, complete as many rounds and reps as possible in 30 minutes of: 30 Shuttle Runs 30 Box Jumps 30 Wall Ball Shots The run will be performed together (30 shuttle runs). Split the box jumps and wall balls between […]
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Torsdag 170323
EGO CrossFit – WOD View Public Whiteboard Weightlifting 3-Position Snatch (high hang, mid-thigh, floor) Every 2 minutes, for 12 minutes (6 sets): 3-Position Snatch (high hang, mid-thigh, floor) Build over the course of the 6 sets. Metcon 170323 (AMRAP – Rounds and Reps) AMRAP x 12 min: 40 Double-Unders 12 Pull-Ups 10 Ground to Overhead […]
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Onsdag 170322
EGO CrossFit – WOD View Public Whiteboard Weightlifting Power Clean Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1.1.1 (rest 10 seconds between singles) Build over the course of the 10 sets, the last 3 sets should be extremely challenging. Metcon 170322 (Time) 2 sets for times of: 30 Shuttle runs 60 […]