Månad: augusti 2020
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Torsdag 200820
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Push Press (8-7-6-5-4 reps) B: Strict pullups (5 sets x max reps) Metcon C: 200820 (Time) 5 Rounds for time. 200 m Run 15 Wall ball shots 30 m Single Arm KB Front Rack Carry/arm
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Onsdag 200819
EGO CrossFit – WOD View Public Whiteboard Gymnastics Static Handstand Hold Progressions – A1. For 60 seconds, perform one set of: Mini Handstand or Mini Release Handstand x 10 reps A2. Every minute, on the minute, for 6 minutes (2 sets) of: Interval 1 – Cartwheel from Wall Practice x 40 seconds effort *Attempt to stay square with the wall […]
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Tisdag 200818
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Clean and Jerk (EMOM x 12 min: 1 C&J @70-90%) Metcon B: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was […]
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Måndag 200817
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (6-6-5-5-4 reps) B: Chainsaw Row (5 sets x 6-8 reps/arm) Metcon C: 200817 (No Measure) EMOM x 12 min: 1st – 15 Russian Kettlebell Swings 2nd – 6-8 DB Burpee Box Step Ups (box is at knee height) 3rd – 30 sec Russian Twist […]
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Fredag 200814
EGO CrossFit – WOD View Public Whiteboard Metcon 200814 (AMRAP – Reps) 4 Rounds of max reps: EMOM x 6 min: Min 1: 30 sec Single arm Devils Press Right Min 2: 30 sec Single arm Devils Press Left Min 3: 30 sec Box Step Up Right Min 4: 30 sec Box Step Up Left […]
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Torsdag 200813
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Power Clean + 1 Hang Clean (Every 90 sec for 7 sets: 1 complex) Metcon B: 200813 (Time) 3 Rounds for time: 10 Squat Cleans 400 m Run
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Onsdag 200812
EGO CrossFit – WOD View Public Whiteboard Metcon A: 200812 (AMRAP – Reps) 5 Rounds of: In x 2 min: 2 Rounds of: 5 Push-Ups 10 Sit-ups 15 Air Squats Then: Max Reps Dumbbells/Kettlebells Movement Round 1: Power Cleans Round 2: Front Squats Round 3: Hang Squat Cleans Round 4: Power Clean and Press Round […]
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Tisdag 200811
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Squats with 2 kettlebells in front rack (4 sets x 8 reps @40X1) A2: Hip Thrusts (4 sets x 8 reps @40X1) Med vikt: kb/db/viktplatta Metcon B: 200811 (Time) 7 Rounds for time: 7 Deadlifts 200 m Run
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Måndag 200810
EGO CrossFit – WOD View Public Whiteboard Metcon 200810 (AMRAP – Rounds) In 25 min: 10 alt. Dumbbell Snatch 15 Box jump-overs 20 alt. Dumbbell Snatch 15 Box jump-overs 30 alt. Dumbbell Snatch 15 Box jump-overs 40 alt. Dumbbell Snatch 15 Box jump-overs Then AMRAP: 30 Jumping Jacks 15 Wall ball shots