Månad: december 2019
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Torsdag 191205
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Clean High Pull (3 sets x 3 reps) B: Clean and Jerk (5 sets x 1 reps) C: Front Squat (3 sets x 3 reps) Metcon D: 191205 (AMRAP – Rounds and Reps) AMRAP x 14 min: 1 Power Clean 2 Front Squats 3 Power Clean […]
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Onsdag 191204
EGO CrossFit – WOD View Public Whiteboard Metcon McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here McGhee (AMRAP – Rounds and […]
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Tisdag 191203
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch High Pull (3 x 3 reps) B: Squat Snatch (5 sets x 1 reps) C: Overhead Squat (3 sets x 3 reps) Metcon D: 191203 (Time) For time: 30-20-10: Alt. Dumbbell Snatches Wall ball shots Directly into: 10-20-30: Cross body V-ups Jumping Squats
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Måndag 191202
EGO CrossFit – WOD View Public Whiteboard Strength A1: Split squats (3 sets x 5-6 reps/leg @20X1) A2: Strict pullups (3 sets x 3-5 reps @31X2) Or Ring rows. Metcon B: 191202 (Time) For time: 30-20-10 Squat thrusts 14-12-10 Toes to bar 12-10-8 Double KB front rack alt. forward Lunges 10-8-6 Double KB Front Squat […]