Månad: mars 2019
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Måndag 190401
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Handstand (20 min practice.) Metcon B: 190401 (Time) 5 rounds for time: 15 Wall ball shots 30 Double-unders 30 Situps WOD Team 140125 (Time) TeamWOD 2&2: Together for time: 3 RFT: 100 Squats 50 KB SDHP 40 Pull-ups 30 Burpee box jump overs 20 Wall climbs
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Fredag 190329
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (5 sets x 5 reps, rest 60 sec) Metcon B: 190329 (AMRAP – Rounds and Reps) AMRAP x 12 min: 12 heavy Russian Kettlebell swings 12 Air squats 12 weighted Sit-ups
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Torsdag 190328
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Shoulder Press (5 sets x 5 reps, rest 60 sec) Metcon B: 190328 (Time) For time: 30 Double-unders 30 Box Jumps 30 Toes to Bar 30 Push-ups 30 Double-unders Core C3-5 : Metcon (No Measure) 3-5 rounds not for time: 10-15 GHD Situps 10-20 Russian twists […]
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Onsdag 190327
EGO CrossFit – WOD View Public Whiteboard Strength A1: Dumbbell RNT Split Squats (5-5-5 reps/leg @30X1, rest 60 sec) RNT=Reactive Neuromuscular Training. A2: Strict pullups (@21X2 3 sets x 3-4 reps, rest 60 sec) A3: Seated Single Arm Arnold Press (@2112 3 sets x 6-8 reps/arm, rest 60 sec) Metcon B: 190327 (AMRAP – Rounds […]
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Tisdag 190326
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (5 sets x 5 reps, rest 60 sec) B: 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (On the 90 sec x 5: 1 complex) Metcon C: 190326 (Time) For time: 15-12-9 Burpees Front Squats 12-9-6 Burpees over barbell Hang […]
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Måndag 190325
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Handstand (20 min practice.) Metcon B: 190325 (AMRAP – Reps) EMOM x 15 min (45 sec work: 15 sec rest) 1: Row for calories 2: Wall ball shots for reps 3: 20 Double-unders + Chest to bar pullups/ Pullups for reps WOD Team 180414 Team (Time) […]
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Fredag 190322
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (5 sets x 5 reps, rest 60 sec) Metcon B: 180426 (AMRAP – Rounds) AMRAP x 8 min: 1-2-3-4-5-6-7-8-9-10 and so on… Goblet Squats Kettlebell Swings Burpees over kettlebell
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Torsdag 190321
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Shoulder Press (5 sets x 5 reps, rest 60 sec ) Metcon B: 190321 (AMRAP – Rounds and Reps) 3 rounds of: AMRAP x 3 min: 5 Push Presses 30 Double-unders Rest 3 min Core C: Metcon (No Measure) 3-5 rounds not for time: 10-15 GHD […]