Månad: januari 2019
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Måndag 190121
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (5 sets x 1.1.1 reps (rest 10 sec) @31X1) Metcon B: 190121 (AMRAP – Rounds and Reps) AMRAP x 10 min: 8 Toes to bar 8 Pushups 12 Walking lunges WOD Team 190121 Team (Time) 2&2, with only one person working at a time, […]
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Fredag 190118
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Strict Toes-To-Bar (3 sets x 3-6 reps) B: Toes-To-Bar (Every 30 sec for 5 min: 3-6 reps ) Kipping. Metcon C: 180104 (Time) For time: 50 Double-Unders/75 Single-Unders immediately followed by… 5 rounds of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Then: 50 Double-Unders/75 Single-Unders
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Torsdag 190117
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (4-5 sets x 2 reps) 1 sec pause in bottom. B: Power Snatch (6-8 sets x 2 reps ) C: Overhead Squat (@21X1, 4-5 sets x 4-5 reps ) Metcon D: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete […]
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Onsdag 190116
EGO CrossFit – WOD View Public Whiteboard Metcon 190116 (AMRAP – Rounds and Reps) A. 2&2, AMRAP x 11 min: 10 Kettlebell Push Press (5+5) 10 Goblet squats 10 Burpees over kettlebell Rest 3 min B. 2&2, AMRAP x 11 min: 10/8 cal Assault bike 6 Devils press 8 Toes to bar
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Tisdag 190115
EGO CrossFit – WOD View Public Whiteboard Skills A: Double-Unders 15 min practice. Weightlifting B: 1 Hang Power Clean + 4 Front Squats (4-5 sets x 1 complex) Metcon C: 190115 (AMRAP – Rounds) In teams of 3, AMRAP x 20 min: 8 Toes-to-bars 10 Dumbbell Hang Clean & Jerks 14 cal Row(3 stationer, 1 […]
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Måndag 190114
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (5 sets x 2.2 reps (rest 15 sec) @31X1, rest 90 sec) Metcon B: 190114 (Time) 5 rounds for time: 24 Kettlebell Swings 12 Box Jumps 12 Situps WOD Team 160116 (Time) 2&2, with only one teammate working at a time, complete the following […]
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Fredag 190111
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Strict straight leg raises (3 sets x 8-10 reps) B: Toes-To-Bar (Every 30 sec for 5 min: 2-5 reps ) Metcon CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups
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Torsdag 190110
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Pull (3-4 sets x 3 reps) B: Power Snatch (6-7 sets x 3 reps) C: Overhead Squat (@30X1, 4-5 sets x 4-5 reps ) Metcon D: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# […]