Månad: juni 2020
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Torsdag 200618
EGO CrossFit – WOD View Public Whiteboard Metcon McGhee (AMRAP – Rounds and Reps) AMRAP x 30 min: 5 Deadlifts 13 Push-Ups 9 Box jumps
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Onsdag 200617
EGO CrossFit – WOD View Public Whiteboard Gymnastics Toes-To-Bar Progressions – A1. For 2 min, practice: Target Reach Swing (singles; drop between reps) *Your focus should be on accuracy of the movement, not dynamics. Start back behind the bar, and throughout the swing keep your hips and feet in line with the center of your […]
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Tisdag 200616
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Clean (EMOM x 10 min: 1 complex) 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean Metcon B: 200616 (Time) For time: 50 Double-unders 21 Squat Cleans 50 Double-unders 15 Squat Cleans 50 Double-unders 9 Squat Cleans Buy out: 100 Hip Bridges
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Måndag 200615
EGO CrossFit – WOD View Public Whiteboard Metcon Garage War (AMRAP – Reps) 3 Rounds For reps: 1 min: Dumbbell Thrusters 1 min: Dumbbell Power Cleans 1 min: Over-and-Back Dumbbell Lateral Hops 1 min: Dumbbell Push Presses 1 min: Burpees 1 min: Rest (Dumbbells or Kettlebells)
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Fredag 200612
EGO CrossFit – WOD View Public Whiteboard Strength A1: Gorilla Row (4 sets x 8-12 reps) A2: Walking Plank (4 sets x 20 reps (from elbows up to hands)) Metcon B: ½ Kelly (Time) 5 Rounds for time of: 200 m Run 15 Box Jumps 15 Wall Ball Shots
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Torsdag 200611
EGO CrossFit – WOD View Public Whiteboard Metcon The Sabina (AMRAP – Rounds and Reps) AMRAP x 20 min: 5 Push-ups 10 Pull-ups/Ring-rows 15 Air Squats Core 3 Rounds: 30 sec Kettlebell Russian Twist Rest 15 sec 30 sec Weighted Superman Hold Rest 15 sec 30 sec Medicine Ball Lateral Climbs Rest 1 min
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Onsdag 200610
EGO CrossFit – WOD View Public Whiteboard Gymnastics Toes to bar & Handstand progressions Toes-To-Bar Progressions EMOM for 4 minutes (2 sets) of: Interval 1 – Bouncing Knees-To-Chest x 20-30 reps Interval 2 – Elbow Jacks x 15-20 reps 3 sets of: Kipping Half Toes-To-Bar x max reps *Find a rhythm during this set. As you fall into your […]
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Tisdag 200609
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Squat Snatch (10 sets x 1 rep) Every 30 sec x 10 sets: 1 Squat Snatch @60% A2: Squat Snatch (8 sets x 1 rep) Every 30 sec x 8 sets: 1 Squat Snatch @70% A3: Squat Snatch (6 sets x 1 rep) Every 30 sec […]
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Måndag 200608
EGO CrossFit – WOD View Public Whiteboard Metcon 200608 (AMRAP – Rounds and Reps) AMRAP x 5 min: Buy-In: 100 Double-Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 12 Dumbbell Front Squats Rest 1,5 min AMRAP x 5 min: Buy-In: 100 Double-Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 9 Dumbbell Thrusters Rest 1,5 min […]