Månad: oktober 2020
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Tisdag 201020
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Snatch High Pull 1 Slow Pull Power Snatch (3 sec pull to knee) 1 Power Snatch (Every 90 sec x 10 sets: 1 complex) Metcon B: 201020 (Time) 3 Rounds for time: 9 Hang Power Snatch 12 Air Squats 15 Box Step overs
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Måndag 201019
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (5 sets x 3 reps @00X1) (Start with weights around 55-60% of your 1RM. Get up fast! The speed means everything) Gymnastics B: Strict pullups (4 sets x 40 sec AMRAP) Metcon C: 201019 (Time) AMRAP x 12 min: 20 Alt. Goblet hold Reverse […]
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Fredag 201016
EGO CrossFit – WOD View Public Whiteboard Metcon 201016 (AMRAP – Rounds and Reps) AMRAP x 10 min: 5 Pull-Ups 10 Box Jumps 15/10 cal Assault Bike Rest 3 min AMRAP x 10 min: 15 cal Row 10 Alt. Single-Arm Dumbbell Snatches 5 V-ups Rest 3 min AMRAP x 10 min: 40 Double-Unders 20 Air […]
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Torsdag 201015
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Power Clean + 2 Hang Power Clean (6 sets x 1 complex) Build load over the 6 sets. 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 […]
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Onsdag 201014
EGO CrossFit – WOD View Public Whiteboard Gymnastics Bar Muscle-Up Progressions – 3 sets of: Interval 1 – Box Jump to Full Support on Bar x 6-10 reps Interval 2 – Arch Under Bar Jump to Full Support x 4-6 reps 4 sets of: Interval 1 – Knees-Up Options x 3 reps *Choose the most difficult option you can perform successfully […]
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Tisdag 201013
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 2 Snatch High Pull 2 Slow Pull Power Snatch (3 sec pull to knee) 2 Power Snatch (5 sets x 1 complex) Metcon B: 6 minute-Isabel (Time) For time: 30 Snatches (Attempt to find the most weight you can Snatch for 30 reps in under 6 […]
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Måndag 201012
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (4 sets x 4 reps @00X1) Gymnastics B: Pull-ups (5 sets x 3-5 reps @31X2 ) (add weight if needed) Metcon C: 201012 (Time) 3 Rounds: 3 Burpee Box Jumps 6 Double Dumbbell Squats 9 Double Dumbbell Hang Clusters 30 Double-Unders
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Fredag 201009
EGO CrossFit – WOD View Public Whiteboard Metcon 201009 (AMRAP – Rounds and Reps) AMRAP x 5 min: 2-4-6-8-10-12… Renegade Rows *5 cal Row between each set Rest 2 min AMRAP x 5 min: 2-4-6-8-10-12… Strict Knees to Elbows *5 cal Assault bike between each set Rest 2 min AMRAP x 5 min: 2-4-6-8-10-12… One […]