Månad: oktober 2018
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Fredag 181019
EGO CrossFit – WOD View Public Whiteboard Metcon 181019 (AMRAP – Rounds and Reps) AMRAP x 4 min: 15/12 cal Assault bike 15 Kettlebell swings Rest 2 min AMRAP x 4 min: 250/200 m Row 12 Wall ball shots Rest 2 min AMRAP x 4 min: 30 Double-unders 8 Dumbbell Push Jerk
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Torsdag 181018
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (5 sets x 5 reps) B: Clean High Pull (5 sets x 3 reps) C: Hang Squat Clean (5 sets x 3 reps) Metcon D: 181018 (AMRAP – Rounds and Reps) AMRAP x 12 min: 3 Hang Squat Cleans 3 Burpee Box Jump-Overs 6 […]
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Onsdag 181017
EGO CrossFit – WOD View Public Whiteboard Strength A1: Kettlebell front rack reverse lunge (3-5 sets x 4-6 reps/leg @2110) A2: Ring Face pulls (3-5 sets x 6-10 reps) A3: Plank waves (3-5 sets x 45-60 sec movement ) B: Metcon (No Measure) 3 sets not for time: 45 sec weighted Wall Sit (hold kb:s […]
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Tisdag 181016
EGO CrossFit – WOD View Public Whiteboard Skills A: Double-Unders (15 min practice.) Weightlifting B: Deadlift (5 sets x 5 reps) Metcon C: 181016 (AMRAP – Rounds and Reps) AMRAP 12 min 20 Overhead Squat 43/30 kg 20 Box jumps 20 Toes to bar 50 Double-unders*Scaling options Overhead squat -> Front squat Toes to bar […]
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Måndag 181015
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (3 sets x 3 reps) B: Snatch High Pull (3 sets x 2 reps) C: Hang Squat Snatch (3 sets x 2 reps) Metcon D: 181015 (Time) 2&2, partners alternate rounds to complete 5 each of: 5 Hang Squat Snatch 5 Lateral Burpee over […]
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Fredag 181012
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Press (5 sets x 5 reps) Metcon B: 181012 (Time) 6 rounds for time: 6/6 one arm Kettlebell push press 6 Box jump overs
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Torsdag 181011
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (5 sets x 5 reps) B: Clean Pull (5 sets x 3 reps) C: Power Clean (5 sets x 3 reps) Metcon D: 181011 (AMRAP – Rounds and Reps) AMRAP x 12 min: 30 Double-unders 10 Power Cleans 30 Double-unders 10 Situps
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Onsdag 181010
EGO CrossFit – WOD View Public Whiteboard Strength A1: Lateral box walk overs (3-5 sets x 10-12 reps) With dumbbells. A2: Ring Rows (3-5 sets x 8-10 reps @21X1) Supinated grip A3: Weighted Plank (3-5 sets x 45-60 sec) Weighted PlankElevated feet B: Metcon (No Measure) 3 sets not for time: 30 sec/leg One leg […]