Månad: juni 2020
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Onsdag 200701
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Barbell one-leg hip thruster (4 sets x 8 reps/leg @40X1) Barbell, kettlebell or dumbbell A2: Bulgarian split squats (4 sets x 6 reps/leg @40X1) Metcon B: Running Karen (Time) 3 Rounds For time: 50 Wall Ball Shots 400 m Run
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Tisdag 200630
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Snatch Pull + 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Low Hang Power Snatch (4 sets x 1 complex) Metcon B: 200630 (AMRAP – Rounds and Reps) AMRAP x 12 min: 30 Double-unders 8 Right Arm DB Hang Power Clean […]
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Måndag 200629
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Deadlift (4 sets x 6 reps @40X1) A2: Arnold Dumbbell Press (4 sets x 8 reps @40X1) Metcon B: 200629 (Time) For time: 21 Deadlifts 400 m Run 15 Deadlifts 400 m Run 9 Deadlifts 400 m Run
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Fredag 200626
EGO CrossFit – WOD View Public Whiteboard Metcon 200626 (AMRAP – Rounds and Reps) AMRAP x 5 min: Buy-In: 50 Wall ball shots 12 Deadlifts 12 Lateral Barbell Burpees Rest 5 min AMRAP x 5 min: Buy-In: 35 Wall ball shots 9 Deadlifts 9 Lateral Barbell Burpees Rest 5 min AMRAP x 5 min: Buy-In: […]
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Torsdag 200625
EGO CrossFit – WOD View Public Whiteboard Metcon A: Original Rebecka (Time) 10 rounds for time of: 10 Abmat situps 35 Double-unders 10 Push-ups Core 4 Rounds not for time: 30 sec Hollow Hold 10 V-Ups 10 Hollow Rocks
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Onsdag 200624
EGO CrossFit – WOD View Public Whiteboard Gymnastics Toes-To-Bar Progressions – Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Kipping Swings on Bar x 6-8 reps Interval 2 – Bouncing Knees-To-Chest x 10 reps 2 sets of complex: Kipping Half Toe-To-Bar + Kipping Knees-To-Chest x 10 reps For 60 seconds, perform one set of: Kipping Half Toes-To-Bar x max […]
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Tisdag 200623
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat (8 sets x 1 complex) Metcon B: 200623 (Time) For time: 60 Double-unders 30 1-arm Kettlebell Row (15 per arm) 60 Double-Unders 30 1-arm Kettlebell Snatch (15 per arm) 60 Double-unders 30 Sit-Ups 60 Double-unders […]
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Måndag 200622
EGO CrossFit – WOD View Public Whiteboard Metcon Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click here
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Fredag 200619 – Midsommarafton
Hoppas ni får en helt underbar midsommarhelg! Inga pass i boxen förrän nästa vecka! Kramar! /Helena