Månad: augusti 2021
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Fredag 210820
EGO CrossFit – WOD View Public Whiteboard WOD Team 210820 (Time) 2&2, 5 Rounds for time: 400 m Run 40 V-Ups 40 Dual DB Squats 40 Dual DB STOH Löpningen görs tillsammans och resten delar ni på.
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Torsdag 210819
EGO CrossFit – WOD View Public Whiteboard A1: Snatch Grip Deadlift (3 sets x 6-8 reps @3131, rest 75 sec (3 pauses)) A2: Dumbbell/Kettlebell Z-Press (3 sets x 8-10 reps @3021, rest 75 sec) B: 210819 (AMRAP – Rounds and Reps) AMRAP x 5 min: 1-2-3-4-5-6… DB Bench Press 5 cal Row between each set […]
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Onsdag 210818
EGO CrossFit – WOD View Public Whiteboard A1: Front Rack Drop Lunge (3 sets x 16-20 alternating reps @30X0, rest 75 sec) (front foot on 4-6″ plates) A2: Supinated Strict Pull-Ups (3 sets x 8-10 reps @2011, rest 75 sec ) B: 210818 (AMRAP – Rounds and Reps) AMRAP x 7 min: 5 Lunges/leg 7 […]
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Tisdag 210817
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”Saman” (Time) 8 Rounds for time: 13 Deadlifts (185/125 lb) 17 Wall ball Shots 400 m Run
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Måndag 210816
EGO CrossFit – WOD View Public Whiteboard Gymnastics A. EMOM, for 6 min (2 sets) of: Interval 1 –Cartwheel from Wall Practice x 40 sec effort *Attempt to stay square with the wall until your feet pass vertical and you know that you are falling over. Interval 2 – Nose-To-Wall Handstand Hold x 30-40 sec […]
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Fredag 210813
EGO CrossFit – WOD View Public Whiteboard Metcon 210813 (AMRAP – Rounds and Reps) AMRAP x 15 min: 50 Double-Unders 50 Wall ball Shots 100 Double-Unders 100 Wall ball Shots 150 Double-Unders
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Torsdag 210812
EGO CrossFit – WOD View Public Whiteboard Strength A1: Deadlift (3 sets x 6-8 reps @3131, rest 75 sec) A2: Half Kneeling Dumbbell Press (3 sets x 4-5 reps/knee @20X2, rest 75 sec) total 8-10 reps per set Metcon B: 210812 (Time) For Time: 30 Kettlebell Swings 200 m Run 30 Alt. DB Snatch 200 […]
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Onsdag 210811
EGO CrossFit – WOD View Public Whiteboard Strength A1: Split squats (3 sets x 8-10 reps/leg @2110, rest 75 sec ) rear foot on 4-6″ plates A2: Strict pullups (3 sets x 8-10 reps @2011, rest 75 sec ) Metcon B: 210810 (AMRAP – Rounds) AMRAP x 5 min: 2-4-6-8-10-12… Renegade Rows 5 cal Row […]
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Tisdag 210810
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”The Quick & The Dead” (Time) For time: 3-9-15-21-15-9-3 reps: Deadlifts (205/145 lb) Box Jumps