Månad: augusti 2018
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Torsdag 180809
EGO CrossFit – WOD View Public Whiteboard A1: Half Kneeling DB Arnold Press (3-4 sets x 6-8 reps/arm @20X1, rest 45) A2: Renegade Row (3-4 sets x 6-8 reps/arm, rest 45 sec) Metcon B: 180809 (Time) 3 rounds for time of: 10 Chest-to-Bar Pull-Ups 15 Box Jump-Overs 20 Wall Ball Shots
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Tisdag 180807
EGO CrossFit – WOD View Public Whiteboard Strength A1: Ring Pull-ups (4-5 sets x 6-8 reps @20X1, rest 45 sec ) Strict semi supinated. Or Ringrow A2: Dumbbell Bench Press (4-5 sets x 8-10 reps @20X1, rest 45 sec) Metcon B: 180807 (AMRAP – Rounds and Reps) AMRAP x 15 min: 20/15 cal of Assault […]
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Måndag 180806
EGO CrossFit – WOD View Public Whiteboard WOD Team 180806 (AMRAP – Reps) 3 sets for max reps of: 45 seconds of Wall Ball Shots Rest 15 sec 45 seconds of Assault bike (for Calories) Rest 15 sec 45 seconds of Kettlebell Swings Rest 15 sec 45 seconds of Box Jumps Rest 15 sec 45 […]
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Lördag 180804
EGO CrossFit – WOD View Public Whiteboard Metcon 180804 (Time) Up and down the ladder: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1: Burpees Dumbbell Thrusters Sit-Ups
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Fredag 180803
EGO CrossFit – WOD View Public Whiteboard Metcon 180803 (AMRAP – Reps) 3 rounds of (18 minutes): A: AMRAP x 90 sec: 5 Dumbbell Power Clean 2×22.5/15kg 5 Burpees over dumbbells rest 90 sec B: AMRAP x 90 sec: Calories Assault bike rest 90 sec
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Torsdag 180802
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Bulgarian split squats (3-4 sets x 4-5 reps/leg @31X1, rest 45 sec) B: Hang Power Snatch (3-4 set x 3 reps, rest 45 sec) Metcon C: 180802 (AMRAP – Rounds and Reps) AMRAP x 8 min: 15 Kettlebell swings 10 alt. Jumping lunges 15 Kettlebell swings […]