Månad: april 2019
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Tisdag 190430
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (5 sets x 3 reps) B: Snatch High Pull (5 sets x 2 reps) C: Hang Squat Snatch (5 sets x 2 reps) Metcon D: 180403 (AMRAP – Rounds and Reps) AMRAP x 10 min: 4 Dumbbell snatches right 8 Burpees 4 Dumbbell snatches […]
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Måndag 190429
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Handstand (20 min practice.) Metcon B: 190429 (AMRAP – Rounds and Reps) AMRAP x 12 min: 40 Double-Unders 20 Goblet Squats 10 Toes to bar WOD Team 180602 (AMRAP – Rounds and Reps) In teams of 4, complete as many rounds as possible in 30 minutes […]
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Fredag 190426
EGO CrossFit – WOD View Public Whiteboard Metcon 190426 (AMRAP – Rounds) In teams of 3, AMRAP x 15 min: 12/9 cal Row 18 Kettlebell Swings Overhead Plate Hold while next teammate completes the row and KB swings. Rest 3 min B. In teams of 3, AMRAP x 15 min: 12/9 cal Assault Bike 12 […]
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Torsdag 190425
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Clean (build to a 1RM) B: Power Clean (AMRAP x 8 min: Power Cleans @ 90 % of 1RM) Metcon C: 190425 (AMRAP – Rounds and Reps) AMRAP x 15 min: 9 Power Cleans 12 Push-ups 9 Front Squats 12 Situps
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Onsdag 190424
EGO CrossFit – WOD View Public Whiteboard Strength A1: Rear foot elevated split squat (KB front racked) (4 sets x 4-6 reps/leg @20X1, rest 60 sec) A2: Wtd Strict Pull Up + Strict C2B Pull Up + Strict Pull Up (4 sets x 1 complex, rest 60 sec) Metcon B: 190424 (AMRAP – Rounds) In […]
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Tisdag 190423
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (5 sets x 3 reps) B: Snatch Pull (5 sets x 2 reps) C: Power Snatch (5 sets x 2 reps) Metcon C: 190423 (Time) For time: 40 Wall Ball Shots 20 Burpee Box Jump-Overs 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 […]
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Skärtorsdag 190418
EGO CrossFit – WOD View Public Whiteboard Metcon Påsktuppen & Påskharen (AMRAP – Reps) 2&2 AMRAP x 26 min: 1 round each partner: Partner A runs 400 m Partner B does AMRAP Wall ball shots until Partner A returns. Switch. 1 round each partner: Partner A runs 400 m Partner B does AMRAP Row Switch. […]
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Onsdag 190417
EGO CrossFit – WOD View Public Whiteboard Strength A1: Rear foot elevated split squat (db:s at sides) (3 sets x 4-6 reps/leg @30X1, rest 60 sec) A2: Strict Chest-To-Bar Pull-Ups (3 sets x 40 sec AMRAP, rest 60 sec) max 3 at a time. A3: Half Kneeling DB Arnold Press (@2111 3 sets x 4-6 […]
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Tisdag 190416
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (Take 20 minutes to build to today’s 1-RM) B: 3-Position Clean (hang clean at thigh/hip, hang squat clean at knee, squat clean) (3 sets x 1 complex) Metcon C: 170418 (Time) 3 rounds for time of: 100 Double-Unders 10 Hang Squat Cleans 10 Alternating […]