Månad: mars 2020
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Måndag 200309
EGO CrossFit – WOD View Public Whiteboard WOD Team 200309 (AMRAP – Rounds and Reps) 2&2, AMRAP x 25 min: 50 Squat and Throw MB to each other 50 MB Sit-up Throws 50 MB Shuttle runs (switch as needed) 50 Russian Twist Throws to each other (25 reps per side) 50 Partner Wall Ball shots
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Fredag 200306
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Hang Squat Clean + 1 Squat Clean (Every 90 sec for 10 sets: 1 complex) Build every set. Metcon B: 200306 (AMRAP – Rounds and Reps) AMRAP x 5 min: 20 Double-Unders 10 Air Squats Rest 1 min AMRAP x 5 min: 5 Dumbbell Man-Makers […]
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Torsdag 200305
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (3-3-3-2-2 reps @3131 (rest 2-3 min between sets)) Metcon B: 200305 (Time) 15-12-9-12-15: Sit-ups Deadlifts Barbell-Facing Burpees
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Onsdag 200304
EGO CrossFit – WOD View Public Whiteboard Gymnastics A1 Level 1&2 EMOM, for 9 min (3 sets) of: Interval 1 – Box Jump-Up to Support x 5-10 reps Interval 2 – Kipping Knees-To-Chest x 8-15 reps Interval 3 – Kipping Backslide x 20 reps A2 Level 1&2 Every 30 sec, for 3 min (3 sets) […]
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Tisdag 200303
EGO CrossFit – WOD View Public Whiteboard Strength A1: Dumbbell Bench Press (4 sets x 6-8 reps, @30X0) A2: Dual dumbbell row (4 sets x 6-8 reps @20X2) Metcon B: 200303 (Time) Teams of 3, 4 rounds for time: 75/60 cal Assault Bike 60 Toes to Bar 45/arm Kettlebell Power Cleans 30/arm Dumbbell Power Snatches
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Måndag 200302
EGO CrossFit – WOD View Public Whiteboard WOD Team 200302 (AMRAP – Rounds) A. 2&2, AMRAP x 8 min: 6 Devils press 12 Alt. reverse DB lunges Rest 2 min B. 2&2, AMRAP x 8 min: 6 Slam ball/Sand bag over shoulder 8 Box jumps Rest 2 min C. 2&2, AMRAP x 8 min: 8 […]