Månad: juni 2018
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Måndag 180618
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Metcon (Weight) 4 rounds not for time: Z-press with Dumbbell/Kettlebell x 6-8 reps Ring Row with pause at chest x 6-8 reps Keep them very strict. If you want to make them heavier you can put your feet at a box in front of you. Metcon […]
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Lördag 180616
EGO CrossFit – WOD View Public Whiteboard WOD Team 180616 (AMRAP – Rounds) In teams of 3, AMRAP x 15 min: 3 Slam Balls 6 Burpee Box Jump-Overs Rest EXACTLY 5 minutes, and then: In teams of 3, AMRAP x 15 min: 8 Push-Ups 16 Kettlebell Swings For both the A and B portion, team […]
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Fredag 180615
EGO CrossFit – WOD View Public Whiteboard Metcon 180615 (Time) 4 rounds for time of: 400 m Run 12 Alternating Single-Arm Dumbbell Snatches 12 Toes to Bar
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Torsdag 180614
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (3-2-2-1-1 reps, build to todays heavy single) Metcon B: 180614 (Time) In teams of 3, timecap 20 min: 100 cal Row 100 Burpees 100 cal Row 100 Burpees 100 cal Row En jobbar åt gången, dela jobbet som ni vill inom laget, fria byten!
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Tisdag 180612
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (5 sets x 3 reps, rest 90 sec) B1: Dips (3 sets x 5-10 reps @20X1, rest 45 sec) Dips/ ringdips/ bänkdips B2: Deadbug (3 sets x 20 reps, rest 45 sec) Metcon C: 180612 (Time) 5 rounds for time: 12 Kettlebell swings 9 Plate […]
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Måndag 180611
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Pull-ups (4 sets x 6-12 reps @20X1, rest 45 sec) OR Ringrow, 4 sets x 6-12 reps @30X1, rest 45 sec A2: Bulgarian split squats (Build to 6RM in max 4 sets) Metcon B: 180611 (Time) 3 rounds for time: 25 Wall balls 25 No Push-Up […]
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Lördag 180609
EGO CrossFit – WOD View Public Whiteboard WOD Team 180609 (AMRAP – Rounds) In teams of 3, AMRAP x 20 min: 99 Ball slams 99 Kettlebell swings 99 Sit-Ups 99 Alternating Reverse lunges with kettlebell in goblet position. One person must hold an elbow plank for the reps to count.
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Fredag 180608
EGO CrossFit – WOD View Public Whiteboard Skills A: Metcon (Weight) EMOM 12 min: 1. KB/DB Snatch 5/arm 2. 10-30 sec Handstand practice 3. 6-10 strict Toes To Bar/Knees to arms B: 180608 (AMRAP – Reps) Timecap 7 min: 1-2-3-4-5-6-7-8-9-10 reps of: Kettlebell swings Box jumps buy out AMRAP Burpees till timecap
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Torsdag 180607
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (7 sets x 2 reps, rest 90 sec) B: Metcon (No Measure) 4 rounds not for time: 8-12 Ring Pushups 8-12 Ring rows Metcon C: 180607 (AMRAP – Reps) 6 x 60 seconds: 60 sec Ball Slams 60 sec Air squats 60 sec Ball […]
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Tisdag 180605
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (5 sets x 5 reps, rest 60 sec) Metcon B: Double single Grace (Time) For time: 60 alt KB/DB Clean & Jerk Core 5 rounds not for time: 20 Hollow Rocks 20 Superman Rocks