Månad: maj 2019
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Torsdag 190509
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Handstand Push-ups (@30X0, 3 x 5-8 reps, rest 90 sec) Strict or negative. Sub with with feet on a box or floor. Weightlifting B: Push Press (@30X3, 3 sets x 3-5 reps, rest 60 sec) Metcon C: 190509 (AMRAP – Rounds and Reps) 2 rounds of: […]
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Onsdag 190508
EGO CrossFit – WOD View Public Whiteboard Strength A1: Split squats ( 3 sets x 6 reps/leg @2020) No weights, superstrict tempo. A2: Muscle-Up Ring Row (3 sets x 6-8 reps @2020) B1: Turkish Situp (3 sets x 6-8 reps/arm @20X1) B2: Side Plank (3 sets x 20 sec/side) Metcon C: 190508 (Weight) In teams […]
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Tisdag 190507
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Snatch (every minute x 8 min: 3 reps) Touch and go @ca 50% of 1 RM B: Overhead Squat (5-5-5 reps @33X1, rest 90 sec) Metcon C: 190507 (Time) For time: 40 Unbroken Wall balls 400 m Run 30 Unbroken Wall balls 400 m Run […]
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Måndag 190506
EGO CrossFit – WOD View Public Whiteboard Gymnastics A: Handstand (20 min practice) Metcon B: 190506 (AMRAP – Rounds and Reps) AMRAP x 8 min: 15 Kettlebell Swings 30 Double-Unders WOD Team 160611 (AMRAP – Reps) 2&2: AMRAP x 30 min: 100 KBS 100 Burpee Box Jump Overs 100 Wall Ball Shots Team members will […]
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Fredag 190503
EGO CrossFit – WOD View Public Whiteboard Metcon 190503 (AMRAP – Rounds and Reps) 2 rounds of (total of 4 AMRAP:s): AMRAP x 5 min: 12 cal Assault bike 8 Wall balls 4 Bar muscle up OR 4 Chest to bar Pull-ups/Pull-ups Rest 3 min AMRAP x 5 min: 10 Alt. DB snatches 10 Burpee […]
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Torsdag 190502
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Clean (5-5-5-5-5 reps) Metcon B: Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24″/20″ box Post total time.In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on […]