Månad: juli 2019
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Tisdag 190709
EGO CrossFit – WOD View Public Whiteboard Strength WOD A1. Kneeling one-arm dumbbell press, 4 sets x 8 reps/arm @40X1 A2. Supinated Pullups, 4 sets x 6 reps @40X1 A3. Incline Dumbbell press on bench, 4 sets x 8 reps @40X1 Rest 90 sec B1. Dumbbell row, 4 sets x 8 reps/arm @40X1 B2. Scull […]
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Måndag 190708
EGO CrossFit – WOD View Public Whiteboard WOD Team 180122 (AMRAP – Rounds and Reps) 2&2, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-Ups 15 Air Squats 20 Double-Unders/30 Single-Unders
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Lördag 190706
EGO CrossFit – WOD View Public Whiteboard Strength A1. Deadlifts, 4 sets x 6 reps @40X1 A2. Arnold press, 4 sets x 8 reps @40X1 A3. Band Pull-Apart, 4 sets x 8 reps @40X1 Rest 90 sec B1. Shoulder press w. dumbbells, 4 sets x 6 reps @40X1 B2. Face pulls w. band, 4 sets […]
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Fredag 190705
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Power Clean + 1 Squat Clean + 1 Front Squat (EMOM x 6 sets: 1 complex) Metcon B: 190705 (Time) 5 rounds of: 20 steps single arm Dumbbell Overhead Lunges (switch arm after 10 steps) 10 Pushups 20 Russian twists
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Torsdag 190704
EGO CrossFit – WOD View Public Whiteboard Strength WOD A1. Squats with 2 kettlebells in front rack, 4 sets x 8 reps @40X1 A2. Back squats, 4 sets x 6 reps @40X1 A3. Hip thrusts, 4 sets x 8 reps @40X1 Rest 90 sec B1. One-leg hip thrusts, 4 sets x 8 reps/leg @40X1 B2. […]
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Onsdag 190703
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (Build to a heavy single in 15 min) Metcon B: 190703 (AMRAP – Rounds and Reps) AMRAP x 7 min: 3/3 Kettlebell Clean & Press 5 Burpees Rest 3,5 min AMRAP x 7 min: 3/3 Dumbbell Snatches 10 Air Squats 20 Double-Unders
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Tisdag 190702
EGO CrossFit – WOD View Public Whiteboard Strength A1. Kneeling one-arm dumbbell press, 4 sets x 8 reps/arm @40X1 A2. Supinated Pullups, 4 sets x 6 reps @40X1 A3. Incline Dumbbell press on bench, 4 sets x 8 reps @40X1 Rest 90 sec B1. Dumbbell row, 4 sets x 8 reps/arm @40X1 B2. Scull crushers, […]