Månad: april 2020
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Fredag 200417
EGO CrossFit – WOD View Public Whiteboard Metcon 200417 (Time) For time: 40 DB/KB Thrusters 40 Alternating Reverse Lunges with DB/KB in Front rack 400 m Run 30 DB/KB Thrusters 30 Alternating Reverse Lunges with DB/KB in Front rack 400 m Run 20 DB/KB Thrusters 20 Alternating Reverse Lunges with DB/KB in Front rack 400 […]
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Torsdag 200416
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Clean (Build to a 1RM) B: Power Clean (AMRAP x 8 min: Power Cleans @90 % of 1RM) Metcon 160726 (AMRAP – Rounds and Reps) AMRAP x 10 min: 1 Power Clean 1 Front Squat 1 Shoulder to Overhead 2 Power Cleans 2 Front Squats […]
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Onsdag 200415
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Push-Up Progressions A1. EMOM, for 4 min (2 sets) of: Interval 1 – Wall Slide x 8 reps @2020 Interval 2 – Reverse Snow Angel x 20 reps @1010 A2. Level 1 EMOM, for 6 min (3 sets) of: Interval 1 – Elevated Foot Handstand Push-Up […]
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Tisdag 200414
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (5 sets x 3 reps @80 % of 1 RM) Metcon B: 200414 (Time) For time: 800 m Run Directly into… 3 Rounds: 21 Deadlifts 15 Lateral Barbell Burpees 9 Push Jerks
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Torsdag 200409
EGO CrossFit – WOD View Public Whiteboard Metcon A: 200409 (Time) For time: 50-40-30-20-10: Double-Unders AbMat Sit-Ups Directly into… 5-10-15-20-25: Kettlebell swings Wall ball shots Core 3-5 rounds not for time: 10-15 Weighted Situps 10-20 Russian twists 30-45 sec/arm side Plank
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Onsdag 200408
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Push-Up Progressions – A1. Every 30 sec, for 60 sec (1 set) of: Interval 1 – Hand Plank Shoulder Circles x 30 seconds (clockwise) Interval 2 – Hand Plank Shoulder Circles x 30 seconds (counterclockwise) A2. EMOM for 6 min (3 sets) of: Interval 1 – […]
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Tisdag 200407
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 hang squat clean at thigh/hip + 1 hang squat clean at knee + 1 squat clean (3 sets x 1 complex) Metcon B: Bear Complex (5 sets of 7 rounds.) Power Clean Front Squat Push Press Back Squat Second Push Press
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Måndag 200406
EGO CrossFit – WOD View Public Whiteboard Metcon 200406 (AMRAP – Rounds and Reps) 2&2, AMRAP x 20 min: 20 DB Push Press (10/arm) 20 Goblet Squats 15 Push-Ups 15 Sit-Ups 50 Double-unders (Scale: 75 Single-Unders) Gör varannan övning. Alla har sina egna redskap! Håll avståndet till varandra!