Månad: maj 2017
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Torsdag 170601
EGO CrossFit – WOD View Public Whiteboard Metcon 170601 (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters 10 Burpee Box Jump-Overs 20 Alternating Single-Arm Kettlebell Push Press Run 400 Meters Metcon Green 170601 Green (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) […]
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Onsdag 170531
EGO CrossFit – WOD View Public Whiteboard Weightlifting Shoulder Press (5 sets x 4-6 reps) Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 4-6 reps @20X1 Metcon 160524 (AMRAP – Rounds and Reps) AMRAP x 15 min: 20 KB/DB Box Step-Overs 20 Push Press 40 DU:s
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Tisdag 170530
EGO CrossFit – WOD View Public Whiteboard Metcon 170530 (Time) 27-21-15-9 reps for time: Power Snatch Wall ball shots Metcon Green 170530 Green (Time) 5 Rounds for time: 10 Power Snatch 10 Wall ball shots
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Måndag 170529
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (5 sets x 6-4-2-2-1 reps) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set […]
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Lördag 170527
EGO CrossFit – WOD View Public Whiteboard Team WOD 170527 (Time) In teams of 2, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Front Squats (from the ground) 8 Pull-Ups followed immediately by… In teams of 2, with only one partner working at a time, complete […]
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Fredag 170526
EGO CrossFit – WOD View Public Whiteboard Metcon 170526 (AMRAP – Reps) AMRAP x 4 min: 30 Power Snatches (95/65) 30 Overhead Squats Max bar-facing burpees in remaining time Rest 4:00 AMRAP x 4 min: 20 Power Snatches (115/85) 20 Overhead Squats Max bar-facing burpees in remaining time Rest 4:00 AMRAP x 4 min: 10 […]
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Onsdag 170524
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ […]
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Tisdag 170523
EGO CrossFit – WOD View Public Whiteboard Weightlifting Shoulder Press (4 sets x 6-8 reps) Every 2 minutes, for 8 minutes (4 sets): Shoulder Press x 6-8 reps @ 20X1 Metcon 170523 (AMRAP – Reps) 3 sets for max reps: 90 seconds of the following… 10 Burpee Box Jump-Overs + Max Reps of Strict Handstand […]
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Måndag 170522
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift (6 sets x 6-4-2-1-1-1 reps) *Set 1 – 65% x 6 reps *Set 2 – 75% x 4 reps *Set 3 – 85% x 2 reps *Set 4 – 90% x 1 rep *Set 5 – 95% x 1 rep *Set 6 – 100% x 1 […]
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Lördag 170520
EGO CrossFit – WOD View Public Whiteboard Team WOD 170520 (AMRAP – Rounds and Reps) In teams of 2, with only one partner working at a time, partners alternate whole rounds to complete… AMRAP x 15 min: 9 Burpee Box Jump-Overs 7 Thrusters Rest until the running clock reaches 20:00, and then… In teams of […]