Månad: april 2018
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Lördag 180414
EGO CrossFit – WOD View Public Whiteboard WOD Team 180414 Team (Time) 2&2, with only one person working at a time, complete: 100 Kettlebell Swings 100 Mountainclimbers 100 Plate Thrusters 100 Mountainclimbers 100 Pull-Ups 100 Mountainclimbers 100 Plate Thrusters 100 Mountainclimbers 100 Kettlebell Swings
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Fredag 180413
EGO CrossFit – WOD View Public Whiteboard Metcon 180413 (AMRAP – Rounds) In teams of 3 AMRAP x 20 min: P1: 750 m Row P2 och P3 turas om att göra AMRAP av: 5 Burpees 5 Sit-Ups 5 Kettlebell swings När P1 är färdig med rodden börjar P2 ro P1 och P3 fortsätter med AMRAPen […]
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Torsdag 180412
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Clean and Jerk (5 sets x 3+1 rep) B: Clean Pull (4 sets x 3 reps) C: Front Squat (5 sets x 3 reps) Metcon D: 180412 (Time) For time 10-20-30-40 Wallballs 40-30-20-10 Alt. Kettlebell or Dumbbell Snatch Between each round: 50 Double-Unders
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Tisdag 180410
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Snatch (5 set x 2 reps) B: Powerclean + Push Jerk (5 set x 2+1 reps) C: Overhead Squat (3 set x 3 reps) Metcon D: 180410 (AMRAP – Rounds and Reps) AMRAP x 12 min: 2 Wall walks 4 Hand Release Push-Ups 6 Goblet […]
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Måndag 180409
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Good Mornings (4 set x 6-8 reps @21X1) B: Metcon (Weight) EMOM x 12 min: 1: 6-8 Z-Press with dumbbells or kettlebells 2: 2-8 strict supinated Pull-Ups 3: 10-15 V-Ups Metcon C: 180409 (Time) For time: Buy in: 10 Burpees 10 Kettlebell snatches (5+5) 10 Sit-Ups […]
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Lördag 180407
EGO CrossFit – WOD View Public Whiteboard WOD Team A: 180407 (AMRAP – Rounds) In teams of 5, with only one person allowed per station. Complete as many rounds as possible in 30 minutes: 1. 300 m Row 2. 30 Push-ups 3. 30 Box jump overs 4. 30 Goblet squats 5. Rest Strength B. 3-5 […]
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Fredag 180406
EGO CrossFit – WOD View Public Whiteboard Strength A: Metcon (No Measure) EMOM x 24 min: 1. 8-10 Ball Slams 2. 10-12 Alternating jumping lunges/backward lunges 3. 8-12 Heavy Russian Kettlebell swings 4. 20-40 Double-Unders eller träna på DU:s.
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Torsdag 180405
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Squat Snatch (5 set x 2 reps) B: Snatch Pull (3 set x 3 reps) C: Front Squat (3 set x 3 reps) Metcon 180208 (3 Rounds for reps) 3 X 3 min on. 1 min off. 1. Assault bike for cal 2. Row for cal […]
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Tisdag 180403
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Squat Clean and Jerk (5 set x 2+1 reps) B: Clean Pull (3 set x 3 reps) C: Back Squat (3 set x 5 reps) Metcon D: 180403 (AMRAP – Rounds and Reps) AMRAP x 10 min: 4 Dumbbell snatches right 8 Burpees 4 Dumbbell snatches […]