Månad: augusti 2020
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Tisdag 200901
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Clean and Jerk (Heavy 2 rep) In 15 min: Find todays heavy 2 rep C&J Metcon B: 200901 (Time) 3 Rounds for time: 10 Squat Cleans 200 m Run 10 Clusters (Same weight for cleans and clusters)
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Måndag 200831
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (4-4-4-3-3 reps) B: Dual dumbbell row (5 sets x 6-8 reps @2111) Metcon C: 200831 (Time) 4 Rounds for time: 60 Double-unders 8 Single arm KB Suitcase Deadlifts/arm 20 m Front racked KB walk/arm 45 sec Forearm Plank Rest 45 sec
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Fredag 200828
EGO CrossFit – WOD View Public Whiteboard Metcon Dirt Devil (5 Rounds for time) On the 4:00 x 5 Rounds: 5 Devil Presses 10 Over-and-Back Hops Over Dumbbells 15 Double Dumbbell Squats 10 Over-and-Back Hops Over Dumbbells 5 Devil Presses
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Torsdag 200827
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Press (7-6-5-4-4 reps) B: Pull-ups (5 sets x max reps) Metcon C: 200827 (Time) 40-30-20-10 reps for time: Double-unders Kettlebell swings After each set of DU:s & KBS: 30 Hand Plank Shoulder Taps
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Onsdag 200826
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Walk Progressions – A1. Spend 2 minutes working on one of the following. They are listed in the order of difficulty. Option 1 – Kick to Handstand on Wall Scaled Option 2 – Kick to Handstand on Wall Option 3 – Single Leg Thigh Taps x max reps A2. […]
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Tisdag 200825
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Snatch (5-4-3-2-1 reps) Start at 70% and increase to a max of 90% Metcon B: Triple Double (AMRAP – Rounds and Reps) AMRAP x 5 min: Buy-In: 100 Double-Unders Immediately Into… 12 Power Snatches 4 Burpee Box Jump Overs Rest 5 min AMRAP x 5 min: […]
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Måndag 200824
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (5-5-4-4-3 reps) B: Chainsaw Row (5 sets x 6-8 reps/arm) Metcon C: 200824 (Time) 3 Rounds for time: 400 m Run 20 Wall ball shots 12 Single Arm DB Suitcase Reverse Lunges/side
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Fredag 200821
EGO CrossFit – WOD View Public Whiteboard Metcon 200821 (AMRAP – Rounds and Reps) AMRAP x 5 min: 2-4-6-8-10-12…keep adding 2 reps per round Renegade Rows *5 Cal Row between each set Rest 2 min AMRAP x 5 min: 2-4-6-8-10-12…keep adding 2 reps per round Strict Knees to Elbows *5 Cal Bike between each set […]