Månad: mars 2017
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Tisdag 170321
EGO CrossFit – WOD View Public Whiteboard Metcon 170321 (AMRAP – Rounds and Reps) AMRAP x 4 min: 30 Double-Unders 15 Power Snatch Rest 4:00 AMRAP x 4 min: 30 Double-Unders 12 Power Snatch Rest 4:00 AMRAP x 4 min: 30 Double-Unders 9 Power Snatch Öka vikten på Power snatch med ca 5 kg per […]
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Måndag 170320
EGO CrossFit – WOD View Public Whiteboard Metcon 170320 (Time) 27-21-15-9 reps for time: Toes to bar Overhead Squats Over-the-Bar Burpees Team WOD Double-Morrison (Time) 2&2 for time: 100-80-60-40-20 reps: Wall ball shots 9/6 kg Box jumps 60/50 cm KBS 24/20 kg
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Lördag 170318
EGO CrossFit – WOD View Public Whiteboard Team WOD 170318 (AMRAP – Rounds and Reps) In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 40 minutes of: Station 1 – 300/250 Meter Row Station 2 – 30/20 Push-Ups Station 3 – 30 Kettlebell Swings […]
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Torsdag 170316
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift (5 sets x 8-6-4-2-2 reps) *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 75% x 2 reps *Set 5 – 85% x 2 reps Rest 3 minutes between sets. Metcon […]
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Onsdag 170315
EGO CrossFit – WOD View Public Whiteboard Weightlifting Power Clean Take 15-20 minutes to build to today’s 1-RM Power Clean Metcon 170315 (Time) 10 Power Cleans 100 Double-Unders 8 Power Cleans 80 Double-Unders 6 Power Cleans 60 Double-Unders 4 Power Cleans 40 Double-Unders 2 Power Cleans 20 Double-Unders
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Tisdag 170314
EGO CrossFit – WOD View Public Whiteboard Weightlifting Back Squat Take 10-15 minutes to establish today’s 1-RM Pause Back Squat @32X0 (descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing) Metcon 170314 (Time) 2 Rounds For time: 50 Double-Unders 25 Thrusters 15 […]
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Måndag 170313
EGO CrossFit – WOD View Public Whiteboard Weightlifting Single Arm Dumbell Press (4 sets x 8-10 reps/each arm, rest 2 min) Metcon 170313 (AMRAP – Rounds and Reps) AMRAP x 10 min: 10 Push Presses 10 Alternating Overhead Reverse Lunges 10 Burpees Over the Barbell Team WOD 170313 Team (AMRAP – Rounds and Reps) TeamWOD […]
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Lördag 170311
EGO CrossFit – WOD View Public Whiteboard Team WOD 170311 (Time) 2&2, for time: 50 Burpee Buy In (this must be completed before anything else) 200 Kettlebell Swings 200 Box Jumps 200 Shuttle runs Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a […]