Månad: februari 2019
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Måndag 190218
EGO CrossFit – WOD View Public Whiteboard Weightlifting Back Squat (3-3-3-3-3 @00X1, rest 90 sec) Metcon B: 190218 (Time) 2&2 for Time: 90 Wall ball shots 30 Dumbbell Box Step Overs 60 Situps 30 Dumbbell box Step Overs 90 Wall ball shots WOD Team Team-Barbara (2&2) (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups […]
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Fredag 190215
EGO CrossFit – WOD View Public Whiteboard Strength A: Push-ups (6 sets x max reps, rest 60 sec ) Perfect, strict Pushups Metcon B: 190215 (AMRAP – Rounds and Reps) AMRAP x 12 min: 12 Alternating Single-Arm Dumbbell Snatches 9 Burpee Box Jump-Overs 6 Bar Muscle-Ups/Pull-Ups
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Torsdag 190214
EGO CrossFit – WOD View Public Whiteboard Skills A: Double-Unders (15 min practice.) Weightlifting B: 3-Position Clean (squat clean, hang squat clean at knee, hang squat clean at thigh/hip) (On the 90 sec x 6: 1 complex) Metcon C: 170418 (Time) 3 rounds for time of: 100 Double-Unders 10 Hang Squat Cleans 10 Alternating Front-Racked […]
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Onsdag 190213
EGO CrossFit – WOD View Public Whiteboard Metcon 190213 (AMRAP – Rounds and Reps) A. AMRAP x 7 min: 14 Box Jumps 11/9 cal Assault bike Rest 3 min B. AMRAP x 7 min: 5 Devil’s Presses 300/200 m Row Rest 3 min C. AMRAP x 7 min: 5 Pull-Ups 10 Push-Ups 15 Air Squats
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Tisdag 190212
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 3-Position Snatch (squat snatch, hang squat snatch at knee, hang squat snatch at thigh/hip) (On the 90 sec x 6: 1 complex) Metcon B: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
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Måndag 190211
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (4-4-4-4 @00X1, rest 90 sec) Metcon B: 190211 (Time) 3 Rounds: 10 Kettlebell snatches (5/5) 20 Box Jump Overs 30 Wall ball shots WOD Team 140426 (3 Rounds for reps) TeamWOD 2&2 3 Rounds of: 3 min at each station Station 1: Burpees Station […]
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Fredag 190208
EGO CrossFit – WOD View Public Whiteboard Strength A: Strict Pushups (5 sets x max reps, rest 60 sec ) Perfekta, strikta armhävningar med axelbrett mellan händer, håll in armbågar och sänk ner/pressa upp kroppen i plankposition. Metcon B: CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees […]
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Torsdag 190207
EGO CrossFit – WOD View Public Whiteboard Skills A: Double-Unders (Practice for 5-15 min.) Weightlifting B: 3-Position Clean (On the 90 sec x 5: 3-Position Clean) (hang clean at thigh/hip, hang squat clean at knee, squat clean) Metcon C: 190207 (Time) For time: 20 Toes to Bar 30 Double-unders 15 Power Cleans 50 Double-unders 15 […]