Månad: februari 2020
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Tisdag 200218
EGO CrossFit – WOD View Public Whiteboard Strength A1: Dumbbell Bench Press (3 sets x 6-8 reps @30X1) A2: Dual dumbbell row (3 sets x 6-8 reps @2111) Metcon B: CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, […]
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Måndag 200217
EGO CrossFit – WOD View Public Whiteboard WOD Team 160409 (AMRAP – Rounds and Reps) 2&2 AMRAP x 30 min: 30 DU:s/45 SU:s 15 Box Jumps 15 Wall Ball Shots Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will jump, Partner B will perform 15 Box […]
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Fredag 200214
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Press (8-6-4-8 reps @31X2 ) (last set of 8 should be heavier than the first) Metcon B: Team-Kalsu-Fran (Time) 2&2 for time 42-30-18 reps: Thrusters Pull Ups With 5 Synchronized Burpees EMOM
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Torsdag 200213
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat Front Squat Waves Set 1: 4 Reps @83% Set 2: 3 Reps @89% Set 3: 2 Reps @95% 3 min rest Set 4: 4 Reps @89% Set 5: 3 Reps @95% Set 6: 2 Reps @101% 3 min rest Set 7: 4 Reps @95% […]
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Onsdag 200212
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Walk Progressions Level 1 A1. Every 30 sec, for 6 min (6 sets) of: Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps *Hit the wall as softly as possible with feet together. Interval 2 – Back-To-Wall Handstand Marching x […]
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Tisdag 200211
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 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 B: 200211 (Time) Teams of 3, 4 rounds for time: 75/60 cal Assault Bike 60 Toes to Bar […]
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Måndag 200210
EGO CrossFit – WOD View Public Whiteboard Metcon WOD Team 160206 (Time) 2&2, with only one teammate working at a time, complete the following with quality: 100 Pushups 30 lengths Farmer’s Carry (heavy KB:s) 100 Wall Ball Shots 30 lengths Farmer’s Carry 100 Burpee Box Jump-Overs 30 lengths Farmer’s Carry Gör få repetitioner och gör […]
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Fredag 200207
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Press (6-5-4-6 reps @22X2 ) (last set of 6 should be heavier than the first) Metcon B: 200206 (AMRAP – Rounds and Reps) 2&2, 2 rounds of: AMRAP x 8 min: 10 Box Jumps 10 Toes to Bar 10 Dumbbell Push press Rest 2 min […]