Månad: januari 2019
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Onsdag 190109
EGO CrossFit – WOD View Public Whiteboard Metcon 190109 (AMRAP – Rounds and Reps) A. AMRAP x 10 min: 2 Wall climbs 10 alt. Dumbbell snatch 10 Shuttle runs Rest 3 min B. AMRAP x 10 min: 2 Turkish Getup (one per side) 10 Situps 10 Burpees
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Tisdag 190108
EGO CrossFit – WOD View Public Whiteboard Skills A: Double-Unders 15 min practice. Weightlifting B: 2 Hang Power Clean + 5 Front Squat (3-4 set x 1 complex) Metcon C: 190108 (Time) 5 Rounds for time: 10 Squat Cleans 10 Box jumps
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Måndag 190107
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (3-3-3-2-2 @32X1, rest 90 sec) Metcon B: 190107 (AMRAP – Rounds and Reps) AMRAP x 15 min: 5 Left-Arm Dumbbell Push Presses 5 Right-Arm Dumbbell Push Presses 10 Burpees over Dumbbell 15 Dumbbell Goblet Squats 20 V-Ups/Sit-Ups WOD Team 150124 (AMRAP – Reps) In […]
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Fredag 190104
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Clean and Jerk (In 8 min: Build to todays heavy Power Clean & Jerk) B: 1 Hang Power Clean + 1 Front Squat (In 8 min: Build to todays heavy complex.) Metcon C: 190104 (Time) 6 rounds for time of: 30 Double-unders 12 Kettlebell swings
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Torsdag 190103
EGO CrossFit – WOD View Public Whiteboard Strength A1: Turkish Get Up (4 sets x 10 alt reps) A2: Toes-To-Bar (4 sets x 6-8 reps) A3: Goblet Squat (4 sets x 10 reps) With 3 sec pause in bottom. A4: Plank (4 sets x 40-50 sec) On elbows. Metcon B: Fran (Time) 21-15-9 Thrusters, 95# […]
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Onsdag 190102
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Snatch (Build to todays heavy single) In 12 min: Build to todays heavy Power Snatch B: Overhead Squat (Build to todays 3RM) In 10 min: Build to todays 3RM Overhead Squat (from rack) Metcon C: 190102 (AMRAP – Rounds and Reps) AMRAP x 12 min: […]