Månad: november 2020
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Torsdag 201119
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (5 sets x 4 reps @21X1) Every 90 sec x 5 sets Metcon B: 201119 (AMRAP – Rounds and Reps) AMRAP x 15 min: 5 Power Cleans 30 Double-Unders 10 Barbell Row 30 Double-Unders Finisher 3 Rounds of 40 sec ON, 10 sec OFF: […]
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Onsdag 201118
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Walk Progressions – A1. Option 1 – EMOM, for 4 min (2 sets) of: Interval 1 – Mini Release Handstand x 10 reps *Any break of contact with the floor is acceptable. Keep the back leg up and in a straight line with the hips and shoulders (don’t […]
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Tisdag 201117
EGO CrossFit – WOD View Public Whiteboard Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / […]
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Måndag 201116
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (4 sets x 4 reps) Metcon B: 201116 (AMRAP – Rounds and Reps) AMRAP x 15 min: 5 Dumbbell Push Presses 15 Kettlebell Swings 30 Double-Unders
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Fredag 201113
EGO CrossFit – WOD View Public Whiteboard Metcon 201113 (AMRAP – Rounds and Reps) AMRAP x 8 min: 15 cal of Row, Ski Erg or Assault Bike 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Presses Rest 2 min AMRAP x 8 min: 15 cal of Row, Ski Erg or Assault Bike […]
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Torsdag 201112
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Front Squat (5 sets x 5 reps ) Metcon B: 201112 (5 Rounds for time) Every 3 min, for 15 min (5 sets) of: 12 Burpee Box Jump-Overs 20 Wall Ball Shots
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Onsdag 201111
EGO CrossFit – WOD View Public Whiteboard Gymnastics Static Handstand Hold & Handstand Push-Up Progressions – A1. EMOM for 3 min (3 sets) of complex: Kick to Handstand on Wall x 3 reps + Cartwheel from Wall Practice x 20-30 seconds effort Every 45 sec, for 3 min (2 sets) of: Interval 1 – Headstand Practice (against wall) x 30 […]
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Tisdag 201110
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Bear Complex (Weight) 5 rounds of: 7 st bear complex1 complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press
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Måndag 201109
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Deadlift (4 sets x 5 reps) Metcon B: 201109 (Time) For time: 100 Double-unders Then 7 rounds of: 7 Kettlebell swings 7 Goblet squats Then: 100 Double-unders