Månad: augusti 2018
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Fredag 180831
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Shoulder Press (3 sets x 6 reps, rest 90-120 sec) 3 sets x 6 reps for warm-up. Metcon B: 180111 (AMRAP – Reps) 4 sets for max reps/calories: 30 seconds of Assault Bike (for calories) Rest 30 seconds 30 seconds of Box Jumps Rest 30 seconds […]
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Torsdag 180830
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (5 sets x 5 reps, rest 90-120 sec) 3 sets x 5 reps for warm-up Metcon B: 180830 (AMRAP – Rounds) AMRAP x 20 min: P1. 3 Burpees + 6 Pull-ups/Ring row + 9 Air squats P2. 10/8 cal Row P3. 30-40 sec Plank (on […]
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Onsdag 180829
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Farmer’s Carry (3-5 sets x 4 längder) A2: Strict Toes-To-Bar (5 sets x max reps, rest 45 sec) Or knees to arms Metcon B: 180829 (Time) 10-8-6-4-2 reps for time: Wall climbs Reverse Burpees *20 Mountainclimbers between sets Core C. 3-4 rounds not for time 20 […]
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Tisdag 180828
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (5 sets x 5 reps, 90-120 sec rest) 3 sets x 5 reps for warm-up Metcon B: 180828 (Time) 21-15-9 reps for time: Wall ball shots Kettlebell swings *30 Double-Unders after each set Rest 1 min between sets
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Måndag 180827
EGO CrossFit – WOD View Public Whiteboard Metcon A: 180827 (AMRAP – Rounds and Reps) AMRAP x 15 min: 3/3 one arm Kettlebell press 15 Air Squats 15/15 sec Sideplank Strength B. Every 90 seconds, for 9 minutes (3 sets of each): Station 1 – Reverse Snow Angels x 20 reps (slow & controlled) Station […]
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Lördag 180825 – Ego CrossFit Summer Games 2018
EGO CrossFit – WOD Idag är det Summer Games i boxen hela dagen! Kom och heja på alla grymma deltagare! View Public Whiteboard Pannbensfestivalen TeamWOD 18.1 (AMRAP – Reps) OTM until failure: 3 Thrusters 40kg/20kg 6 Boxjumps 60cm/50cm 12 Burpees Övningen utförs individuellt av varje tävlande i laget. Det gäller att hinna göra alla övningar […]
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Fredag 180824
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Bulgarian split squats (3-4 sets x 6-8 reps/leg @30X1, rest 45 sec) Metcon B: 180824 (AMRAP – Rounds and Reps) AMRAP x 15 min: 8 Burpee box jump over 12 Kettlebell swings (heavy) 20 sec Wall sit Core 3 rounds of: 10-20 Crossbody V-ups 3+3 Turkish […]
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Torsdag 180823
EGO CrossFit – WOD View Public Whiteboard Strength A1: Ring Pull-ups (5 sets x 6-8 reps @20X1, rest 45 sec ) Strict semi supinated. Or Ringrow. A2: Dumbbell Bench Press (5 sets x 6-8 reps @20X1, rest 45 sec) Metcon B: 180823 (AMRAP – Rounds) AMRAP x 7 min: 6 one-hand Kettlebell swings 4 one-hand […]