Månad: september 2019
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Lördag 190907 – Summer Games
Idag är det Summer Games i boxen hela dagen! Kom och heja på alla grymma deltagare!
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Summer Games 2019
EGO CrossFit – WOD View Public Whiteboard Walking dead (Time) For time: Run 400 m together 20 synchronized Wall ball shots 9/6 kg 20 synchronized Box jumps 60/50 cm 20 synchronized One-arm Kettlebell thrusters 16/12 kg (10 reps/arm) 20 synchronized Overhead walking lunge steps (20/10 kg plate) Run 200 m together Instruktion: På tid: Två […]
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Fredag 190906
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (4-4-3-3-2 reps @3131) Metcon B: 190906 (Time) 6 rounds for time of: 12 Kettlebell Swings 9 Push-Ups 6 Toes to Bar or Hanging Leg Raises Strength C1: Plate front raises (3 sets of 8-12 reps) C2: Dynamic Side Plank (3 sets of 10-20 reps)
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Torsdag 190905
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 3 Hang power cleans to Front squat (5 sets x 3 reps) (receive each rep a little deeper, pause 2 seconds in receiving position) B: Hang Power Clean (5 sets of 3 reps) Metcon C: 190905 (Time) 5 rounds of: 200 m Run 12 Deadlifts 9 […]
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Onsdag 190904
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Barbell Z Press (7-6-5-4-4 reps) B1: Dumbbell or Kettlebell Shrugs (3 sets x 8-10 reps) B2: Bicepscurl (3 sets x 8-10 reps) With barbell. Metcon C: 190904 (Time) 2&2, 3 rounds each for quality: 10 Double dumbbell press + 20 m Overhead walk Then: 2 rounds […]
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Tisdag 190903
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Snatch Balance + 3 OHS (5 sets x 1 complex) B: Hang Power Snatch (5 sets of 3 reps) Metcon C: 190903 (AMRAP – Reps) 1. For 4 min: 500 m Row Max reps Air Squats Rest 2 min 2. For 4 min: 30/20 Cal […]
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Måndag 190902
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (5-5-4-4-3 reps @32X1) B1: Walking lunges with dumbbells (3 sets of 6-12 reps) Or kettlebells A2: Strict pullups (3 sets x max reps @31X2 ) Metcon C: 190902 (Time) For time: 10-8-6-4-2 reps of: One-arm Kettlebell Thrusters per arm One-arm Kettlebell Row per arm […]