Månad: juli 2017
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Tisdag 170711
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Weighted Pull-ups (4 sets x 2-3 reps @21X0, rest 15-20 sec) A2: Strict pullups (4 sets x max reps @20X0, rest 15-20 sec) A3: L-Sit (4 sets x 30-45 sec (accumulated), rest 2 min) Metcon 170711 (Time) 4 rounds for time: 21 Sit-Ups 18 Wall ball […]
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Måndag 170710
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Deadlift (3 sets x 15-10-5 reps @2011, rest 15-20 sec) A2: Handstand Push-ups (3 sets x 60 sec max reps, rest 2 min) Metcon 170710 (AMRAP – Rounds and Reps) Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Box […]
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Lördag 170708
EGO CrossFit – WOD View Public Whiteboard Team WOD 170708 (Time) In teams of 2, alternating each movement, complete 10 rounds for time of: 10 Overhead Squats 10 Burpee Box Jump or Step-Overs 400 m Run (Partner A performs 10 overhead squats; Partner B performs 10 burpee box jump-overs; Partner A runs 400 meters; Partner […]
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Fredag 170707
EGO CrossFit – WOD View Public Whiteboard Weightlifting Clean and Jerk Take 15-20 minutes to build to a heavy Clean & Jerk Metcon 170707 (Time) Complete as many sets of the following interval until you complete 30 reps: 60 seconds of Ground to Overhead Rest 60 second
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Månadsplanering för juli 2017
Hej! Planeringen för juli hittar ni här! Och sommarens schema här! Var noga med att boka och avboka i tid så är det lättare för oss att planera. Under vecka 28, 29, 30 och 31 har vi färre pass med instruktör i boxen men träna gärna tillsammans ändå! Och njut av sommaren! Se till att vara ledig när […]
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Torsdag 170706
EGO CrossFit – WOD View Public Whiteboard Metcon 170706 (Time) 6 rounds for time: 13 Thrusters 14 Pull-Ups
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Onsdag 170705
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Back Squat (4 sets x 6-8 reps @30X1, rest 90 sec) A2: Wall slides (4 sets x 5 reps @3030, rest 90 sec) Metcon 170705 (AMRAP – Rounds and Reps) AMRAP x 15 minutes: 10 Burpees 20 Walking Lunges 30 Double-Unders
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Tisdag 170704
EGO CrossFit – WOD View Public Whiteboard Weightlifting Push Press (6 sets x 5-3-1-1-1-1 reps, rest 2-3 min) Metcon 170704 (Time) 3 rounds for time of: 10 Strict Handstand Push-Ups 20 Pull-Ups 400 m Run
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Måndag 170703
EGO CrossFit – WOD View Public Whiteboard Weightlifting Clean (4 sets x 1.1.1.1) Rest 10 seconds between each single. Rest 2-3 minutes Metcon 170703 (Time) 3 sets for times of: 200 m Run 20 Wall Ball Shots 20 Kettlebell Swings (heavy) Rest 3 minutes