Månad: maj 2017
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Fredag 170519
EGO CrossFit – WOD View Public Whiteboard Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 To learn more about DT click here
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Torsdag 170518
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Shoulder Press (10 sets x 2 reps) Every minute, on the minute, for 10 minutes: Strict Shoulder Press x 2 reps Build over the course of the 10 sets to today’s heavy double. B: Push Press (10 sets x 1 rep) Immediately followed by… Every minute, […]
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Onsdag 170517
EGO CrossFit – WOD View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) 5 sets of: 30 sec on, 30 sec off Muscle-Ups x max reps or strict pull-ups Push-Ups x max reps Toes to bar x max reps Metcon 160614 (Time) 5 RFT: 60 DU:s 40 Air Squats 20 Burpees
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Tisdag 170516
EGO CrossFit – WOD View Public Whiteboard Weightlifting Snatch Lift-Off + Snatch (Every minute for 10 min) Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, […]
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Måndag 170515
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 @ 80% *Set 4 – 2 reps @ 85% *Set […]
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Lördag 170513
EGO CrossFit – WOD View Public Whiteboard Team WOD 170513 (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: 10 Push Press 5 Burpees Over the Barbell Rest until the running clock reaches 20:00, and then… AMRAP […]
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Fredag 170512
EGO CrossFit – WOD View Public Whiteboard Metcon 170512 (Time) 100 Wall ball shots 75 Toes to bar 50 Burpees 25 Power Snatch
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Torsdag 170511
EGO CrossFit – WOD View Public Whiteboard Weightlifting For the following 19 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading. Rest 60 sec between A & B. A: High-Hang Snatch Every 90 seconds, for 9 minutes (6 sets): High Hang Snatch x […]
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Onsdag 170510
EGO CrossFit – WOD View Public Whiteboard Weightlifting Deadlift (6 sets x 8-6-4-2-1-1 reps) Metcon 170510 (Time) 4 rounds for time of: Run 400 Meters 25 Kettlebell Swings 15 Toes to Bar
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Tisdag 170509
EGO CrossFit – WOD View Public Whiteboard Metcon 160518 (5 Rounds for time) Every 4 min, for 20 min (5 sets): Run 400 m 40 DU:s 20 Pushups Metcon Green 160518 Green (Time) 5 RFT: Run 400 m 20 Jumping Lunges 10 Pushups