Månad: mars 2018
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Torsdag 180315
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Pause Squat Snatch (3 set x 3 reps) Start från golv med 2 sek paus ovanför knä. B: Press i utfallsposition (3 set x 5 reps) Strikt press i utfallsposition. (split jerk position) I front rack, framför huvudet. Metcon C: 180315 (Time) 3 rounds for time […]
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Tisdag 180313
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Squat Clean (4 set x 10 reps @ 50-60 %) B: Snatch Balance (4 set x 3 reps) Med markerat stopp i botten. Metcon C: 180313 (Distance) AMRAP x 15 min: I lag om 3 P1. Row for meters P2. Dead hang P3. Vila Byt så […]
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Måndag 180312
EGO CrossFit – WOD View Public Whiteboard Strength A1: Front Squat (4 set x 5 reps @75%, rest 45 sec) A2: Pull-ups (4 set x max reps, rest 45 sec) Strength EMOM x 15 min. Fokus på kvalitet på alla övningar. B1: Ring pushups (5 sets x 5-10 reps) B2: Barbell Row (5 sets x […]
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Lördag 180310
EGO CrossFit – WOD View Public Whiteboard WOD Team 180310 (AMRAP – Reps) EMOM x 24 min: I lag om 3 P1. ”Buy in” 10 Kettlebell swings then AMRAP Burpees till 60 sec P2. Standing frontrack hold med 2 heavy Kettlebells P3. Rest Högt tempo. Rotera en station varje ny minut. Core EMOM x 8-12 […]
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Fredag 180309
EGO CrossFit – WOD View Public Whiteboard Metcon Variant på CFG Open 18.3 180309 Team (Time) 2&2, 2 rounds for time of: 100 single-unders 20 goblet squats 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 100 single-unders 12 chin-over-bar pull-ups Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time) 2 rounds for time of: […]
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Torsdag 180308
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Forward alternating lunge w barbell overhead (3 set x 10 reps (5 per ben), rest 45-60 sec) B: Snatch Pull (3 set x 4 reps, rest 45-60 sec) Metcon C: 180308 (Time) For time: 30-20-10 reps of: Russian Kettlebell Swings Sit-ups
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Tisdag 180306
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Pause Squat Snatch (3 set x 3 reps) Start från golv med 2 sek paus ovanför knä. B: Press i utfallsposition (3 set x 5 reps) Strikt press i utfallsposition. (split jerk position) Metcon C: 180306 (2 Rounds for reps) 2 sets for max reps of: […]
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Måndag 180305
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Front Squat (4 set x 5 reps @70%, rest 45 sec) A2: Pull-ups (4 set x max reps, rest 45 sec) B1: Arnold Dumbbell Press (3-4 sets x 8-12 reps) B2: Single arm dumbbell row (3-4 sets x 8-10 reps) B3: Strict Toes-To-Bar (4 sets x […]
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Lördag 180303
EGO CrossFit – WOD View Public Whiteboard WOD Team 180303 (AMRAP – Rounds) AMRAP x 25 min: I lag om 4 P1. 15 cal Row P2. 15 Wall ball shots P3. Standing frontrack hold med 2 heavy Kettlebells P4. Rest Högt tempo utan slarv i 25 min. Laget roterar när den som ror och den […]
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Fredag 180302
EGO CrossFit – WOD View Public Whiteboard Metcon A: 180302 Team (Time) In teams of 2 for time: 2-4-6-8-10-12-14-16-18-20 reps for time of: Kettlebell or Dumbbell squats Bar-facing burpees -24 minute time cap – If you finish under the time cap, use remaining time to do as many box jump overs as possible. B: 180302-B […]