Månad: april 2021
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Första maj 210501
EGO CrossFit – WOD Inga pass med coach idag! Ha en fin lördag! View Public Whiteboard
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Fredag 210430
EGO CrossFit – WOD View Public Whiteboard Metcon 210430 (AMRAP – Rounds and Reps) AMRAP x 20 min: 10 Lateral Burpees Over Dumbbell 200 m Run 10-20-30-40-50… Single DB Hang Clean & Presses (Continue to add 10 reps to the DB Hang Clean & Presses each round)
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Torsdag 210429
EGO CrossFit – WOD View Public Whiteboard Weightlifting Snatch Metcon 210429 (AMRAP – Rounds and Reps) AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches
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Onsdag 210428
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (4-4-4-3-3 reps @32X1, rest 90 sec) Gymnastics B: Strict pullups (5 sets x max reps) Metcon C: 210428 (Time) 6 Rounds: 200 m Run 30 Double-Unders 10 Burpee Box Jumps
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Tisdag 210427
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
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Måndag 210426
EGO CrossFit – WOD View Public Whiteboard WOD Team 210426 (AMRAP – Rounds and Reps) 2&2, alternating each movement, AMRAP x 30 min: 30 Double-unders 20 Wall ball shots 20 Mountain-climbers 15 Kettlebell swings 15 Sit-Ups Gör varannan övning. Alla har egna redskap.
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Fredag 210423
EGO CrossFit – WOD View Public Whiteboard Metcon A: 210423 (3 Rounds for calories) 5 Rounds: AMRAP x 3 min: 12 Single Dumbbell Box Step-Ups 8 Burpee Box Jump Overs Max Cal Row/Ski Erg or Assault Bike Rest 1 min between rounds. Strength 4 Sets: 10 Weighted AbMat Sit-Ups (Heavier Dumbbell) 10 Weighted AbMat Sit-Ups […]
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Torsdag 210422
EGO CrossFit – WOD View Public Whiteboard Weightlifting Clean Metcon 210422 (AMRAP – Rounds) AMRAP x 7 min: 1 Power Clean 30 Double-Unders 2 Power Cleans 30 Double-Unders 3 Power Cleans 30 Double-Unders … Add 1 Power Clean Per Round
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Onsdag 210421
EGO CrossFit – WOD View Public Whiteboard Weightlifting A: Back Squat (5-5-4-4-3 reps @32X1, rest 90 sec) Gymnastics B: Strict pullups (5 sets x max reps) Metcon C: 210421 (Time) 3 rounds for time of: 60 Mountain-climbers 30 Alt. Reverse Lunges with KB Goblet Hold 15 Devils Press