Månad: februari 2021
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Onsdag 210217
EGO CrossFit – WOD View Public Whiteboard Strength A: Split Stance Romanian Deadlift (3 sets x 6-8 reps/leg @30X1 ) Gymnastics Pull-Up Progressions – A1. Every 30 sec, for 3 min (3 sets) of: Interval 1 – Lat Insertion Pull-Ups x 10 sec (max reps, no bouncing) Interval 2 – Kipping Swings on Bar x 5 reps or Kipping […]
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Tisdag 200216
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is […]
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Måndag 210215
EGO CrossFit – WOD View Public Whiteboard Gymnastics Static Handstand Hold Progressions – EMOM, for 4 min (2 sets) of: Interval 1 – Kick to Handstand on Wall x 45 sec effort *Attempt to control this handstand with your fingertips (hands straight), avoiding hitting the wall if possible. Hold for max time without the assistance of the […]
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Fredag 210212
EGO CrossFit – WOD View Public Whiteboard Metcon 210212 (AMRAP – Rounds and Reps) AMRAP 4: 24/18 Cal Row/Ski Erg or 17/13 cal Assault bike 24 Single DB Alt. Power Snatches 24 Single DB Thrusters Rest 4 min AMRAP 4: 18/14 Cal Row/Ski Erg or 13/10 cal Assault bike 18 Single DB Alt. Power Snatches) […]
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Torsdag 210211
EGO CrossFit – WOD View Public Whiteboard Weightlifting Clean Metcon B: 210211 (Time) 5 Rounds: 15 Box Jump Overs 12 Pushups 9 Squat Cleans
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Onsdag 210210
EGO CrossFit – WOD View Public Whiteboard Strength A: Bulgarian split squats (3 sets x 8 reps/leg @30X1 with 2 KB:s) Immediately followed by… Dynamic Jumping Bulgarian Split Squats x 12 reps/leg @10X0 without weight Rest 90 sec between legs. Gymnastics Chest-To-Bar Pull-Up Progressions – A1. EMOM, for 6 min (3 sets) of: Interval 1 […]
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Tisdag 210209
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday CrossFit Regionals Event 5 (Time) For Time 50 Handstand Push-ups 50 Toes-to-bars 50 cal Assault Bike 50 DB Box step-overs
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Måndag 210208
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Walk Progressions – A1. EMOM, for 6 min (3 sets) of: Interval 1 – Kick to Handstand on Wall (with hands turned out) x 40 seconds effort *Control the kick to hit the wall softly. Interval 2 – Wall-Facing Handstand Marching x 30-40 reps (with hands turned out) A2. EMOM, […]