Månad: oktober 2018
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Tisdag 181009
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (5 sets x 5 reps) B1: Seated Arnold Press (3 sets x 6-8 reps) B2: Bent over Kettlebell Row (3 sets x 8-12 reps) 2 kettlebells. Metcon C: 181009 (AMRAP – Rounds and Reps) AMRAP x 7 min: 8 Goblet squats (3 sec paus in […]
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Måndag 181008
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (3 sets x 3 reps) B: Snatch Pull (3 sets x 2 reps) C: Power Snatch (3 sets x 2 reps) Metcon D: 181008 (Time) For time, max 12 min: 20 alt. Dumbbell snatch 50 Double-unders 16 alt. Dumbbell snatch 40 Double-unders 12 alt. […]
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Fredag 181005
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Shoulder Press (5 sets x 5 reps) Metcon 181005 (AMRAP – Rounds and Reps) AMRAP x 12 min: 9 Wall ball shots 12 Box jump overs 21 Double-unders
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Torsdag 181004
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (5 sets x 5 reps) B: Clean Pull (5 sets x 3 reps) C: Hang Power Clean (3 sets x 5 reps) Metcon D: 181004 (Time) 3 rounds for time: 15 Hang Power Cleans 30 Mountainclimbers 60 Air Squats
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Onsdag 181003
EGO CrossFit – WOD View Public Whiteboard Strength A1: Ring Rows (3-5 sets x 6-10 reps @2011) False grip A2: Weighted Plank (3-5 sets x 45-60 sec) Weighted Plank B: Metcon (No Measure) 3 sets not for time: 60 sec Wall Sit AMRAP Situps in 30 sec 10 alternating dumbbell muscle snatch Rest as needed […]
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Tisdag 181002
EGO CrossFit – WOD View Public Whiteboard Skills A: Double-Unders (15 min practice) Weightlifting B: Deadlift (5 sets x 5 reps) Metcon C: 181002 (Time) 3 rounds for time of: 60 Air squats 400 m Run 15 Hang Power Cleans 60/45kg Max 12 min*Scaling options 400 m run -> 500 m row/1200 m assault bike […]