Månad: oktober 2019
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Måndag 191021
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (4-4-4-4 reps @00X1 ) @55-60%, speed focus: get up fast!) Metcon B: 181026 (AMRAP – Rounds and Reps) AMRAP x 12 min: 5 Pushups 10 alt. Kettlebell clean & jerk 15 Goblet squats WOD Team 191021 Team (AMRAP – Reps) In teams of 4, […]
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Fredag 191018
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Snatch Balance + 3 OHS (3 sets x 1 complex) B: 1 Hang Snatch High Pull + 1 Hang Squat Snatch + 1 Snatch High Pull + 1 Squat Snatch (On the 1:30 x 5 Sets: 1 complex) Metcon C: 191018 (Time) For time: Buy […]
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Torsdag 191017
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Bulgarian split squats (3 sets of 6-12 reps) A2: Dual dumbbell row (@3121 3 sets x 8-12 reps) Metcon B: 191017 (AMRAP – Rounds and Reps) AMRAP x 12 min of: 30 Kettlebell Swings 20 Wall Ball Shots 10 Toes to Bar
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Onsdag 191016
EGO CrossFit – WOD View Public Whiteboard Strength A: Floor Press (4 sets x 8-15 reps ) With dumbbells Metcon B: 190404 (Time) 4 rounds for time of: 5/5 one-arm Kettlebell Push Presses 20 Goblet squats 50 Double-Unders
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Tisdag 191015
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 191015 (On the 1:30 x 7 Sets: 1 complex) 1 Power Clean 1 Hang Power clean 1 Hang Squat Clean Metcon B: 191015 (Time) 2&2, 10 rounds of: 4 Hang power clean 8 Burpees 12 Toes to bar (gör varannan övning)
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Måndag 191014
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (6-6-6-6 reps @00X1 ) @55-60%, speed focus: get up fast!) Metcon B: 191014 (Time) 6 rounds for time: 6 Strict Pull-Ups 12 Kettlebell Front rack forward lunges (one kettlebell) 6 Box jump overs WOD Team 170715 (AMRAP – Rounds and Reps) In teams of […]
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Fredag 191011
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Snatch Balance + 3 OHS (5 sets x 1 complex) Metcon B: 191011 (AMRAP – Reps) 5 Rounds for max reps: 1. 45 sec Sit-Ups, (15 sec rest) 2. 45 sec alternating Dumbbell snatches, (15 sec rest) 3. 45 sec Assault bike for cal, (15 […]
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Torsdag 191010
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Bulgarian split squats (3 sets of 6-12 reps) A2: Single arm dumbbell row (@3121 3 sets x 8-12 reps/arm) Metcon B: 191010 (Time) 2&2, 10 rounds of: 10 Dumbbell/Kettlebell Hang Clusters 10 Jumping lunges 10 Strict Pull-Ups Then: 30 Shuttle Runs (A & B runs at […]