Månad: augusti 2019
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Tisdag 190820
EGO CrossFit – WOD View Public Whiteboard Strength 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. Bulgarian […]
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Måndag 190819
EGO CrossFit – WOD View Public Whiteboard WOD Team 180723 (AMRAP – Rounds and Reps) In teams of 3, AMRAP x 20 min: 100 Kettlebell swings 100 Ball slams 100 Sit-Ups 100 Burpees *dela fritt inom laget * 1 person måste hålla planka eller jägarvila för att reps ska räknas
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Fredag 190816
EGO CrossFit – WOD View Public Whiteboard Strength A1: Kettlebell front racked walking lunge (3 sets x 20 reps (10/leg), rest 30 sec ) 2 kettlebells. A2: Strict Toes-To-Bar (3 sets x max reps, rest 45 sec) Metcon B: 190816 (Time) 5 rounds for time of: 200 Meter Run 8/arm Single-Arm Kettlebell Clean & Press […]
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Torsdag 190815
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, […]
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Onsdag 190814
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Power snatch + 1 Deep power snatch + 1 Squat Snatch (Every 90 sec x 6: 1 complex) Metcon B: 190814 (Time) 5 Rounds for time: 20 alt. Dumbbell Snatches 10 Lateral Burpees over dumbbell
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Tisdag 190813
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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Måndag 190812
EGO CrossFit – WOD View Public Whiteboard WOD Team 180818 (Time) 2&2 for time: 800 m Run (together) 100 Wall balls 100 Kettlebell swings 100 alt. Kettlebell snatch 100 Box jump/Step up 100 Burpees 800 m Run (together)
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Fredag 190809
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Kettlebell front racked walking lunge (4 sets x 16 reps (8/leg, rest 30 sec) 2 kettlebells. A2: Strict pullups (Strict Pull-ups, 4 sets x max reps, rest 60 sec) Metcon B: 190809 (Time) 3 rounds for time of: 400 Meter Run 20 Goblet Squats 10+10 Hang […]