Månad: april 2019
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Måndag 190415
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Handstand (Practice.) Metcon B: 190415 (AMRAP – Rounds and Reps) AMRAP x 15 min: ”Strict Cindy” 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats WOD Team 180428 (AMRAP – Rounds and Reps) 2&2, alternating each movement, AMRAP x 30 min: 20 Wallballs 20 Kettlebell swings 15 […]
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Fredag 190412
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift Take 20 minutes to build to today’s 1-RM Deadlift. Metcon B: 150331 (AMRAP – Reps) AMRAP x 8 min: 5 Deadlifts 60/45 kg 5 Hang Power Cleans 60/45 kg 5 Front Squats 60/45 kg 5 Jerks 60/45 kg
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Torsdag 190411
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (5 sets x 3 reps) B: Snatch Pull (5 sets x 2 reps) C: Hang Power Snatch (5 sets x 2 reps) Metcon D: 190411 (Time) 5 rounds for time: 10 Burpees Over the Barbell 10 Front-Racked Alternating Reverse Lunges 10 Power snatch 10 […]
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Onsdag 190410
EGO CrossFit – WOD View Public Whiteboard Strength A1: Rear foot elevated split squat (db:s at sides) (3 sets x 6-8 reps/leg @30X1, rest 60 sec) A2: Strict pullups (3 sets x 30 sec AMRAP, rest 60 sec) A3: Seated Arnold Press (@2112 3 sets x 6-8 reps/arm, rest 60 sec) Metcon B: 190410 (Time) […]
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Tisdag 190409
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (5 sets x 5 reps, rest 60 sec) B: 3-Position Clean (hang clean at thigh/hip, hang squat clean at knee, squat clean) (3 sets x 1 complex) Metcon B: Bear Complex (Weight) 5 rounds of: 7 st bear complex
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Måndag 190408
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Handstand (20 min practice) Metcon B: 190408 (Time) 27-21-15-9 reps for time: Double-unders Kettlebell swings WOD Team 180416 Team (AMRAP – Rounds and Reps) 2&2 1. AMRAP x 6 min: 6 Burpees 6 Kettlebell swings (Rest 3 min) 2. AMRAP x 6 min: Max cal Assault […]
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Fredag 190405
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (5 sets x 5 reps, rest 60 sec) Metcon B: 190405 (AMRAP – Rounds and Reps) AMRAP x 10 min: 10 Deadlifts 10 Burpees Over the Barbell 10 Cross body V-ups
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Torsdag 190404
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Shoulder Press Take 20 minutes to build to today’s 1-RM . Metcon B: 190404 (Time) 4 rounds for time of: 5/5 one-arm Kettlebell Push Presses 20 Goblet squats 50 Double-Unders
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Onsdag 190403
EGO CrossFit – WOD View Public Whiteboard Strength A1: Kettlebell Front Rack RNT Split Squat (3 sets x 4-6 reps/leg @20X1, rest 60 sec) A2: Strict Chest-To-Bar Pull-Ups (@21X1 3 sets x 4-6 reps, rest 60 sec) A3: Seated Arnold Press (@3111 3 sets x 6-8 reps/arm, rest 60 sec) Metcon C: 190403 (AMRAP – […]