Månad: januari 2021
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Måndag 210201
EGO CrossFit – WOD View Public Whiteboard A. Gymnastics A1. EMOM, for 5 min (5 sets) of complex: Tempo Handstand Push-Up x 1-2 reps @30X1 + Strict Handstand Push-Ups x 2-3 reps *You may break to rest after the tempo handstand push-ups, if necessary. A2. Every 45 sec, for 3 min (2 sets) of: Interval 1 – Kick […]
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Fredag 210129
EGO CrossFit – WOD View Public Whiteboard Metcon 210129 (AMRAP – Rounds and Reps) AMRAP x 20 min: 20 Kettlebell Swings 20 Sit-Ups 20 Wall ball shots 20 Double-Unders
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Torsdag 210128
EGO CrossFit – WOD View Public Whiteboard Weightlifting Clean Metcon B: 210128 (Time) For time: 800/640 m Row/Ski Erg or 48/32 cal Assault bike 21 Burpee Box Jump Overs 800/640 m Row/Ski Erg or 48/32 cal Assault bike 21 Power Clean & Jerks 800/640 m Row/Ski Erg or 48/32 cal Assault bike 21 Burpee Box […]
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Onsdag 210127
EGO CrossFit – WOD View Public Whiteboard Strength A1: Alternating Reverse Lunges (4 sets x 12-16 reps (6-8 per leg)) Barbell Back Loaded A2: Single arm dumbbell row (4 sets x 8-12 reps/arm) Metcon B: 210127 (AMRAP – Rounds and Reps) AMRAP x 4 min: 4 Devils press 4 Air Squats 4 Jumping Squats Rest […]
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Tisdag 210126
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells
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Måndag 210125
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Walk Progressions – A1. Kick to Handstand on Wall (with hands turned out) x 60 seconds *Try to get your feet together before making soft contact with the wall. A2. Back-To-Wall Handstand Hold x 60 seconds A3. EMOM, for 6 min (3 sets) of: Interval 1 – […]
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Fredag 210122
EGO CrossFit – WOD View Public Whiteboard Metcon 210122 (AMRAP – Rounds and Reps) AMRAP x 18 min: 15/12 cal Assault Bike or 21/16 cal Row/Ski Erg 12 alt. DB Power Snatches 10 DB Box Step Overs (one DB)
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Torsdag 210121
EGO CrossFit – WOD View Public Whiteboard Weightlifting Snatch Metcon B: 210121 (AMRAP – Rounds and Reps) AMRAP x 12 min: 3 Power Snatches 15 Wall ball shots