Månad: mars 2020
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Onsdag 200401
EGO CrossFit – WOD View Public Whiteboard Gymnastics A1. One set of: Piked Wall Handstand Hold x 30 sec *Try to get your butt over your head as much as possible, and concentrate on breathing. A2. Every 30 sec, for 3 min (3 sets) of: Interval 1 – Kick-Up to Handstand on Wall x 5 […]
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Tisdag 200331
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch Balance (5 sets x 3 reps) B: Snatch Pull (5 sets x 2 reps) C: Power Snatch (5 sets x 2 reps) Metcon D: 200331 (Time) For Time: 21-15-9 reps of: Power Snatches Between and after each round: 3 Rounds of: 5 Push-Ups 10 Sit-Ups […]
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Måndag 200330
EGO CrossFit – WOD View Public Whiteboard Metcon 200330 (Time) 3 Rounds for time: 30 Wall ball shots 30 Sumo KB Deadlift High Pulls 30 Box Jumps 30 KB/DB Row (15 per arm) 30 Elbow Jacks 1 min Rest
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Fredag 200327
EGO CrossFit – WOD View Public Whiteboard Strength A1: Turkish Get Up (4 sets x 10 alt reps) A2: Goblet Squat (4 sets x 10 reps) With 3 sec pause in bottom. A3: Plank (4 sets x 40-50 sec) On elbows. Metcon B: 200327 (AMRAP – Rounds and Reps) AMRAP x 14 min: 40 Double-Unders […]
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Torsdag 200326
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean (Every 1:30 x 7 Sets: 1 complex) Metcon B: 200326 (Time) For time: 3 Hang Squat Cleans 12 Burpees 6 Hang Squat Cleans 12 Burpees 9 Hang Squat Cleans 12 Burpees 12 Hang Squat Cleans 12 […]
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Onsdag 200325
EGO CrossFit – WOD View Public Whiteboard Gymnastics Muscle-up Progressions A1. Spend 60 sec working through the progressions for the Bad Cheerleader jump to the bar. A2. Every 30 sec, for 2 min (4 sets) of: Target Reach Swing x 6-10 reps *Aim for the center of the target, but don’t touch it. Feet should […]
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Tisdag 200324
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Hang Snatch High Pull + 1 Hang Power Snatch + 1 Hang Snatch High Pull + 1 Hang Power Snatch (On the 1:30 x 5 Sets: 1 complex) Metcon B: 200324 (AMRAP – Rounds and Reps) 2 Rounds of: AMRAP x 5 min: 5 Hang […]
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Måndag 200323
EGO CrossFit – WOD View Public Whiteboard Metcon 200323 (Time) For time: 50 Kettlebell Swings 50 Mountain-climbers 50 Plate Thrusters 50 Mountain-climbers 25/arm KB/DB Row 50 Mountain-climbers 50 Plate Thrusters 50 Mountain-climbers 50 Kettlebell Swings