Månad: maj 2020
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Måndag 200601
EGO CrossFit – WOD View Public Whiteboard Metcon 200601 (5 Rounds for reps) 5 Rounds: AMRAP x 3 min: 4 Alternating Dumbbell Power Snatches 6 Push-ups 10 Air Squats Rest 1 min Between Rounds
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Fredag 200529
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Dual dumbbell row (4 sets x 8-12 reps) A2: Side Plank (4 sets x 20 sec/side) Metcon B: 200529 (Time) 30-20-10 reps for time: One arm DB Thrusters Cross Body V-ups One arm Devils press Elbow Plank Hold (sec) Finisher 3-5 rounds of: 30 No Money […]
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Torsdag 200528
EGO CrossFit – WOD View Public Whiteboard Metcon Heidi (AMRAP – Rounds and Reps) AMRAP x 23 min: 23 Air Squats 23 Push-Ups 23 Kettlebell Swings 23 Jumping Lunges 23 Sit-Ups 23 Box Jumps
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Onsdag 200527
EGO CrossFit – WOD View Public Whiteboard Gymnastics Pistols Progressions A1. One set of: Kettlebell Ankle Lean x 30 sec each leg *A kettlebell ankle lean is the same as the pulse but holding still with the knee past the toes as far as possible. A2. Option 1 – Every 30 sec, for 3 min (3 […]
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Tisdag 200526
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 3-Position Clean (hang squat clean at thigh/hip, hang squat clean at knee, squat clean) (5 sets x 1 complex) Metcon B: 140618 (Time) 100 Double-unders 10 Bear Complex 80 Double-unders 8 Bear Complex 60 Double-unders 6 Bear Complex 40 Double-unders 4 Bear Complex 20 Double-unders 2 […]
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Måndag 200525
EGO CrossFit – WOD View Public Whiteboard Metcon 200525 (Time) For Time: 50 Wall ball shots 40 Single Dumbbell Hang Clean & Press 30 Single Dumbbell Box Step-ups 800 m Run 30 Single Dumbbell Box Step-ups 40 Single Dumbbell Hang Clean & Press 50 Wall ball shots
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Fredag 200522
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Floor Press (7 sets x 2.2 reps) Vila 10 sek mellan 2:orna och 45 sek mellan seten. (Fokus på lätthet, hastighet och fin teknik) Metcon B: 200522 (Time) For time: 800 m Run 21 Kettlebell Swings 21 Pushups 400 m Run 15 Kettlebell Swings 15 Pushups […]
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Onsdag 200520
EGO CrossFit – WOD View Public Whiteboard Gymnastics Pistols Progressions A1. Every 30 sec, for 60 sec (1 set) of: Interval 1 – Kettlebell Ankle Pulse x 30 seconds (right leg) Interval 2 – Kettlebell Ankle Pulse x 30 seconds (left leg) A2. Level 1 Option 1 – Every 30 sec, for 2 min (2 […]