Månad: januari 2020
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Tisdag 200121
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 3 Hang Clean + 2 Split Jerk (5 sets x 1 complex) B: Power Clean (5 sets x 3 reps) Metcon C: 200121 (AMRAP – Rounds and Reps) AMRAP x 15 min: 30 Double Unders 10 Power Cleans 30 Double Unders 10 Split jerks
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Måndag 200120
EGO CrossFit – WOD View Public Whiteboard WOD Team 171211 Team (Time) 2&2 for time: 200 Walking lunges (alternating 20 steps) immediately followed by… 20 rounds (partners alternating full rounds) of… 5 Pullups 10 Pushups 15 Air Squats immediately followed by… 200 Sit-Ups 50 Burpee over partner in plank
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Fredag 200117
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Press (8-6-4-2 reps (TnG reps)) Metcon B: 200117 (AMRAP – Rounds and Reps) 2&2, AMRAP x 18 min: 30 Double-Unders 20 Mountain-climbers 5 Dumbbell Push press/arm Gör varannan övning.
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Torsdag 200116
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Overhead Squat (4-4-4 reps @32X1) B: Power Snatch EMOM x 5 min: 3 reps @55% of 1RM EMOM x 5 min: 3 reps @60% of 1RM Metcon C: 200116 (Time) 3 Rounds: 8 Overhead Squat 8 Jumping lunges 8 Power Snatch 8 Toes to Bar
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Onsdag 200115
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Walk Progressions A1. 60 sec of: Back-To-Wall Handstand Hold A2. EMOM, for 4 min (2 set) of: Min 1 – Back-To-Wall Handstand Marching x 30 reps (Option 1: Wall-facing. Option 2: Feet on box) Min 2 – Wall Slides x 8-10 reps @1011 A3. Every 30 […]
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Tisdag 200114
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Hang Squat Clean 3 reps Every 75 sec x 4 sets 2 reps Every 75 sec x 4 sets (increase load slightly) Metcon B: 200114 (Time) For time: 100 Double-unders 25 Sit-Ups 20 Hang Squat Cleans 25 Sit-Ups 100 Double-unders
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Måndag 200113
EGO CrossFit – WOD View Public Whiteboard WOD Team Double-Morrison (Time) 2&2 for time: 100-80-60-40-20 reps: Wall ball shots 9/6 kg Box jumps 60/50 cm KBS 24/20 kg
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Lördag 200111
Idag är boxen upptagen för utbildning och workshops i Olympiska Lyft mellan 7.45-16.15.
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Fredag 200110
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Press (4 sets x 4-4-3-3 reps ) 4 sets x 4-4-3-3 reps (hold 2 sec overhead each rep) Metcon B: 200110 (Time) 3 Rounds for time: 50 Double-unders 6 Kettlebell Hang Clean & Push Press/arm 8 Single arm Kettlebell front squats/arm