Månad: mars 2020
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Fredag 200320
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Squat Clean (Every 90 sec, for 8 sets of: 1.1 Squat Clean) (Rest 5-10 sec between singles) Build over the course of 8 sets to today’s heavy double. Metcon B: 200320 (AMRAP – Rounds and Reps) AMRAP x 12 min: 5 one-arm KB Deadlift 4 one-arm […]
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Torsdag 200319
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (5-4-3-1-1-1-1 reps) In 15 min: 5 Reps @ 50% 4 Reps @ 60% 3 Reps @ 70% 1 Rep @ 75% 1 Rep @ 80% 1 Rep @ 85% 1 Rep @ 90% B: Back Squat (In 10 min: Build to Heavy 5) Metcon […]
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Onsdag 200318
EGO CrossFit – WOD View Public Whiteboard Gymnastics Muscle-up Progressions A1. Every 10 sec, for 60 sec (6 sets) of: Target Reach Swing x 1 rep A2. For 60 sec, perform one set of: Kipping Back Slide x max reps/distance A3. EMOM x 4 min (4 sets) of: Kipping Front Lever x 8-10 reps A4. […]
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Tisdag 200317
EGO CrossFit – WOD View Public Whiteboard Strength A1: Bulgarian split squats (4 sets x 8 reps/leg @30X1) A2: Barbell Row (4 sets x 8 reps @21X0) Supinated-Grip Bent-Over. Metcon B: 200317 (Time) For time: 100 Double-unders 100 Air Squats 75 Kettlebell Swings 50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish) 75 Kettlebell […]
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Måndag 200316
EGO CrossFit – WOD View Public Whiteboard Metcon Invictus Baseline Interval Test (5 Rounds for time) Every 5 min, for 30 min (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots
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Fredag 200313
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Hang Snatch (Every 30 sec x 2 min: 2 reps ) @65-70% of 1-RM Snatch B: 1 Hang Squat Snatch + 1 Squat Snatch (Every 60 sec, for 6 min (6 sets): 1 complex) @75-85% of 1-RM Snatch Metcon B: 200313 (AMRAP – Rounds and Reps) […]
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Torsdag 200312
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (2-2-2-2-2 reps @3131 (rest 2-3 min between sets)) Metcon B: 200312 (AMRAP – Reps) Max reps in teams of 3: Min 0-4: Calorie Row Min 4-7: Lateral Barbell Burpees Min 7-9: Deadlifts Min 9-13: Calorie Row Min 13-16: Lateral Barbell Burpees Min 16-18: Deadlifts Min […]
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Onsdag 200311
EGO CrossFit – WOD View Public Whiteboard Gymnastics Muscle-up Progressions A1 Level 1&2 Every 30 sec, for 90 sec (3 sets) of: Box Jump to Full Support on Bar x 6-8 reps A2 Level 1&2 Every 30 sec, for 2 min (4 sets) of: Arch Under Bar Jump to Support x 4-5 reps A3 Level […]
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Tisdag 200310
EGO CrossFit – WOD View Public Whiteboard Strength A1: Bulgarian split squats (3 sets x 8-10 reps/leg @30X0 Rest 30 sec) A2: Trap 3 raise (3 sets x 8-10 reps/arm @2111 Rest 30 sec) Metcon B: 200310 (AMRAP – Rounds) AMRAP x 5 min: 2-4-6-8-10-12… Renegade Rows *5 cal Row between each set Rest 2 […]