Månad: mars 2021
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Fredag 210319
EGO CrossFit – WOD View Public Whiteboard Metcon 210319 (AMRAP – Reps) EMOM x 30 min (5 sets): Min 1 – 45 sec Row/Ski Erg or Assault Bike Min 2 – 45 sec of DB Devils Presses Min 3 – 30 sec of Handstand Push-Ups Min 4 – 45 sec of Row/Ski Erg or Assault […]
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Torsdag 210318
EGO CrossFit – WOD View Public Whiteboard Weightlifting Snatch Metcon 210318 (AMRAP – Rounds and Reps) AMRAP x 9 min: 3 Squat Snatches (43/29 kg) 3 V-ups 6 Squat Snatches 6 V-ups 9 Squat Snatches 9 V-ups Continue to add 3 reps per round to each movement until the time cap is reached.
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Onsdag 210317
EGO CrossFit – WOD View Public Whiteboard Strength A: Bulgarian split squats (3 sets x 8 reps/leg @30X1 with 2 KB:s) 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 Pull-Up Progressions – B1. For […]
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Tisdag 210316
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Maggie (Time) 8 Rounds for time: 8 Handstand Push-Ups 8 Air Squats 8 Toes-to-Bars 8 Push Jerks 8 Deadlifts 8 Jump Lunges 8 Box Jumps 16 Double-Unders
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Måndag 210315
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Push-Up Progressions – A1. One set of: Piked Wall Handstand Hold x 30 sec *Try to get your butt over your head as much as possible, and concentrate on breathing. A2. Every 15 sec, for 3 min (12 sets) of: Back-To-Wall Handstand Hold x 5-10 seconds A3. Option […]
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Fredag 210312
EGO CrossFit – WOD View Public Whiteboard Metcon 210312 (AMRAP – Reps) 40 sec ON, 20 sec OFF 6 Rounds: Max cal Assault bike 2 min rest 6 Rounds: Max reps alt. Single arm DB Snatch 2 min rest 6 Rounds: Max cal Row 2 min rest 6 Rounds: Max reps alt. Single arm DB […]
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Torsdag 210311
EGO CrossFit – WOD View Public Whiteboard Weightlifting Clean Metcon 210311 (Time) 10 rounds for time of: 3 Clean & Jerks 3 Bar-Facing Burpees
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Onsdag 210310
EGO CrossFit – WOD View Public Whiteboard Weightlifting A1: Alternating Reverse Lunges (4 sets x 12-16 reps (6-8 per leg)) A2: Single arm dumbbell row (4 sets x 8-12 reps/arm) Metcon B: 210310 (Time) Buy in: 100 Double-Unders Then: 4 rounds of: 18 Kettlebell swings 12 Box Step Overs Buy out: 100 Double-Unders