Månad: maj 2019
-
Fredag 190531
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Clean (7 set x 1-2 reps, rest 60 sec) Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
-
Torsdag 190530 – Kristi himmelsfärds dag
Hej! Inget pass med instruktör i boxen på denna röda dag men träna gärna ihop ändå! P&K!/Helena
-
Onsdag 190529
EGO CrossFit – WOD View Public Whiteboard Strength A1: Split squats ( 3 sets x 6 reps/leg @2020) Single Arm Kettlebell Front Rack. A2: Muscle-Up Ring Row (3 sets x 6-8 reps @3030) B1: Turkish Situp (3 sets x 6-8 reps @30X1) Dual kettlebells. B2: Side Plank (3 sets x 20 sec/side) Star plank with […]
-
Tisdag 190528
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Snatch (5 x 2 @65%, 5 x 2 @68%) Power Snatch, every minute x 5: 2 reps (Touch and go @ca 65% of 1 RM) Power Snatch, every minute x 5: 2 reps (Touch and go @ca 68% of 1 RM) B: 3 Snatch balance […]
-
Måndag 190527
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Handstand (20 min practice.) Metcon B: 190527 (Time) 21-15-9 reps for time: Wall ball shots Toes to bar/Knees to elbows *30 Double-Unders after each set WOD Team Team-Eva (Time) 10 rounds for time: 800m run 30 Kettlebell swings 24/16kg 30 Pull-ups
-
Fredag 190524
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Clean (10 sets x 3 reps) On the minute x 10 min: 3 Power Cleans (TnG) @75-85% Metcon B: 190524 (Time) For time: 10-9-8-7-6-5-4-3-2-1: Shoulder to overhead Air squats @22X1 V-ups
-
Torsdag 190523
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Handstand Push-ups (@30X0, 4 x 3-5 reps, rest 90 sec) Parallette. Strict or negative. Use dumbbells, sub with with feet on a box or floor. Weightlifting B: Push Press (@20X2, 4 sets x 3-3-2-2 reps, rest 60 sec) Metcon C: 190523 (AMRAP – Rounds and Reps) […]
-
Onsdag 190522
EGO CrossFit – WOD View Public Whiteboard Strength A1: Split squats ( 3 sets x 6 reps/leg @2020) Dual kettlebell front rack hold. A2: Muscle-Up Ring Row (3 sets x 6-8 reps @3030) B1: Turkish Situp (3 sets x 6-8 reps/arm @30X1) B2: Side Plank (3 sets x 20 sec/side) Star plank. Metcon C: 190522 […]