Månad: oktober 2020
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Torsdag 201008
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: 1 Clean Lift-Off + Hang Clean + Clean (Every 2 min, for 10 or 20 min (5/10 sets)) Build over the course of the 5 or 10 sets to something heavy. Metcon B: 201008 (Time) For time: 30-20-10 reps: Double-Unders Kettlebell Swings Directly into: 8-16-24 reps: […]
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Onsdag 201007
EGO CrossFit – WOD View Public Whiteboard Gymnastics Bar Muscle-Up Progressions – A1. 1 set of: Kipping Front Lever x 8 reps Kipping Knees-To-Chest x 8 reps A2. 2 sets of: Box Jump-up to Support on Bar x 5 reps Kipping Half-Toes-To-Bar x 8 reps *Try to establish rhythm on the kipping half toes-to-bar, creating a kipping swing that […]
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Tisdag 201006
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Power Snatch (5 sets x 3 reps @70%) B: Snatch Pulls (5 sets x 3 reps @90%) Metcon C: 201006 (Time) For time: 21-15-9: Power Cleans Hand-Release Pushups Directly into: 21-15-9: Push Presses Sit-Ups
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Måndag 201005
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (4 sets x 6 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 30 sec AMRAP) (Do chest to bar Pull-up if you can) Metcon C: 201005 (AMRAP – […]
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Fredag 201002
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Kettlebell front rack reverse lunge (3 sets x 6-8 reps/leg) Or dumbbells. A2: Dual dumbbell row (3 sets x 10-12 reps) Or kettlebells Metcon 201002 (Time) For time: 3 rounds of: 400 m Run 7 Double DB/KB Front Squats 7 Double DB/KB Push Presses 7 Double […]