Månad: september 2017
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Fredag 170908
EGO CrossFit – WOD View Public Whiteboard Weightlifting Back Squat (4 sets x 6-8 reps @30X1, rest 1-2 min) Metcon Little Bear Complex 3 sets for max weight of ”Little Bear complex” x 5 reps: Power Clean Front Squat Shoulder to overhead Back Squat Second Shoulder to overhead Rest 2 min between sets.
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Torsdag 170907
EGO CrossFit – WOD View Public Whiteboard Weightlifting Shoulder Press (8 sets x 5-3-3-2-2-1-1-1 reps) 8 sets of: Shoulder Press @20X1 Rest 60-90 sec between each set. *Set 1 – 5 Reps *Set 2 – 3 Reps *Set 3 – 3 Reps *Set 4 – 2 Reps *Set 5 – 2 Reps *Set 6 – […]
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Onsdag 170906
EGO CrossFit – WOD View Public Whiteboard Metcon 170906 (AMRAP – Rounds and Reps) A.AMRAP x 8 minutes of: Row 350/250 meters 10 Front-Racked Alternating Reverse Lunges Rest 4 minutes, and then… B.AMRAP x 8 minutes of: 5 Strict Supinated-Grip Pull-Ups 10 Box Jump-Overs Rest 4 minutes, and then… C.AMRAP x 8 minutes of: 12/8 […]
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Tisdag 170905
EGO CrossFit – WOD View Public Whiteboard Weightlifting 1 Snatch Balance + 3 OHS Every 3 min, for 15 min (5 sets): Snatch Balance + 3 Overhead Squats Build to a heavy combo! Metcon 170905 (AMRAP – Rounds and Reps) AMRAP x 9 minutes of: 3 Power Snatches 6 Overhead Squats 9 Burpees Over the […]
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Måndag 170904
EGO CrossFit – WOD View Public Whiteboard Weightlifting Clean (Take 15 min to build to a heavy-ish clean) Metcon 170904 (Time) 3 rounds for time of: Run 400 m 8 Front Squats (heavy) Barbell originates from the ground – no racks. Team WOD 160910 (Time) 2&2, with only one partner working at a time, complete […]
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Månadsplanering för september 2017
Hej! Planeringen för september hittar ni här! Och höstens schema här! Då är det officiellt höst och vädret kan ju vara osäkert, men vi springer utomhus så länge det går! Blandad träning som vanligt, be prepared for the unknown! Ha en riktigt fantastisk september! Pussåkram! /Helena
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Lördag 170902
EGO CrossFit – WOD View Public Whiteboard Team WOD Team Baseline from hell (Time) 5 RFT: 800 m Run 20 Pull-Ups 40 Pushups 60 Situps 80 Air squats Rest 3 min between rounds