Månad: oktober 2019
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Onsdag 191009
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Seated barbell behind the neck press (5-4-3-2-1 reps @31X1 ) (build up to a max) Metcon B: 191009 (Weight) EMOM x 20 min: 1. 10 alternating reverse Lunges with dumbbells 2. 200/150 m Row 3. 20+20 sec side Elbow Plank 4. 45 sec Farmers Carry Strength […]
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Tisdag 191008
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Clean Pull + 1 Power Clean + 1 Hang Power Clean (On the 1:30 x 6 Sets) Metcon B: 191008 (Time) 4 rounds for time: 15 Kettlebell swings 10 Squat thrusts 15 Toes to bar
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Måndag 191007
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (8-8-8-8 reps @00X1 ) @55-60%, speed focus: get up fast! Metcon B: 181005 (AMRAP – Rounds and Reps) AMRAP x 12 min: 9 Wall ball shots 12 Box jump overs 21 Double-unders WOD Team 141206 (Time) 2&2 for time: 40 Burpees 100 Wall ball […]
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Fredag 191004
EGO CrossFit – WOD View Public Whiteboard Warm-up 1. Mobility 2. Barbell WU: 2 rounds of: 3 hang clean high pulls 3 hang muscle cleans 3 strict presses 2 rounds of: 3 front squats 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position) 3 hang […]
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Torsdag 191003
EGO CrossFit – WOD View Public Whiteboard Strength A1: Bulgarian split squats (3 sets of 6-12 reps) A2: Strict pullups (3 sets x max reps @31X2 ) Metcon B: 180925 (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 191002
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Half kneeling barbell behind the neck press (4 sets x 4 reps/leg @21X1 (8 reps each set)) Metcon B: 190410 (Time) 4 rounds, each for time: 8 Box step overs 8 Single arm KB Clean & jerk (right arm) 8 Box step overs 8 Single arm […]