Månad: januari 2019
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Fredag 190201
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Strict single leg toe to bar (alternating), (3 sets x 6-10 reps) B: Toes-To-Bar (Every 45 sec for 6 min: 4-8 reps ) Kipping. Metcon C: 190201 (AMRAP – Rounds and Reps) AMRAP x 12 min: 30 Double-unders 15 Goblet squats 10 Burpees Over the kettlebell
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Torsdag 190131
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (4-5 sets x 2 reps) B: Power Snatch (6-8 sets x 1 reps) C: Overhead Squat (@20X1, 3-3-2-2-1 reps ) Metcon D: CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use […]
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Onsdag 190130
EGO CrossFit – WOD View Public Whiteboard Metcon 190130 (2 Rounds for reps) 2 rounds of: AMRAP x 10 min: 15 – 12 – 9 reps: Wall balls Burpees Situps Rest 3 min
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Tisdag 190129
EGO CrossFit – WOD View Public Whiteboard Skills A: Double-Unders 15 min practice. Weightlifting B: 2 Power Clean + 2 Front Squats (4-5 sets x 1 complex) Metcon C: 190129 (Time) 5 rounds for time: 9 Power Cleans 21 Double-unders C: 190129 (Time) 5 rounds for time: 9 Power Cleans 21 Double-unders
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Måndag 190128
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (8-8-8-8 @00X1, rest 90 sec) Metcon B: 190128 (AMRAP – Rounds and Reps) 2&2, AMRAP x 15 min: 12 Dumbbell Thrusters 12 Toes to Bar 12 Box Jumps WOD Team Double-Morrison (Time) 2&2 for time: 100-80-60-40-20 reps: Wall ball shots 9/6 kg Box jumps […]
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Fredag 190125
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Strict Toes-To-Bar (3 sets x 4-7 reps) B: Toes-To-Bar (Every 30 sec for 6 min: 3-6 reps ) Kipping. Metcon C: 190125 (Time) 5 rounds for time of: 9 Thrusters 35 Double-unders
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Torsdag 190124
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Pull (4-5 sets x 2 reps) B: Power Snatch (8-10 sets x 1 rep ) C: Overhead Squat (@20X1, 4-5 sets x 3-5 reps ) Metcon D: CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box […]
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Onsdag 190123
EGO CrossFit – WOD View Public Whiteboard Metcon 190123 (AMRAP – Rounds and Reps) A. 2&2, AMRAP x 12 min: 12/10 cal Row 6 Devils press 8 Squats with DB:s on shoulders Rest 3 min B. 2&2, AMRAP x 12 min: 10/8 cal Assault bike 12 Kettlebell swings 8 Wall ball shots
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Tisdag 190122
EGO CrossFit – WOD View Public Whiteboard Skills A: Double-Unders 15 min practice. Weightlifting B: 1 Hang power clean + 2 Front squat + 1 Push press (4-5 sets x 1 complex) Metcon C: 190122 (AMRAP – Rounds and Reps) AMRAP x 11 min: 30 Double-unders 10 alt. Dumbbell Clean & Jerk 5 Burpees over […]