Månad: november 2021
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Fredag 211119
EGO CrossFit – WOD View Public Whiteboard Gymnastics B: 211120 (3 Rounds for time) 3 sets of: 2 Rounds for Time: 15 Sprawlers 2 Strict Pull-Ups 3 Hand Release Burpees 4 Supinated Strict Pull-Ups 5 Hand Release Push Ups Rest walk 60 sec after the 2 rounds are completed; repeat for 3 total sets (6 […]
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Torsdag 211118
EGO CrossFit – WOD View Public Whiteboard Weightlifting A. Every 60 sec x 10 Sets: Min 1-5: 2 Hang Power Clean + 1 Power Clean Min 6-10: 1 Hang Power Clean + 2 Power Clean B. Every 90 sec x 6 Sets: 1 Slow Pull Clean Pull 1 Low Hang Power Clean 1 Clean 1 […]
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Onsdag 211117
EGO CrossFit – WOD View Public Whiteboard A1: Hip Thrusts (3 sets x 10-15 reps @21X3, rest 60 sec) With a KB or a DB. A2: KB or DB Front Rack Box Step Down (3 sets x 8-12 reps/leg @30X0, rest 60 sec) B: 211117 (5 Rounds for time) 5 sets: 24 Jump Lunges (12/leg) […]
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Tisdag 211116
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday Baz (AMRAP – Rounds and Reps) AMRAP x 30 min: 30 Double-Unders 8 Squat Cleans 11 Hand release Pushups
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Måndag 211115
EGO CrossFit – WOD View Public Whiteboard WOD Team 211115 (Time) 2&2 For time: Buy in: 100 Cal Row/Ski/Bike Then 30 rounds of (gör varannan övning): 5 Box Jump Overs 10 Wall Ball shots 15 Kettlebell Swings Buy out: 50 Cal Row/Ski/Bike
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Fredag 211112
EGO CrossFit – WOD View Public Whiteboard WOD Team 211112 (Calories) 2&2, AMRAP x 15 min: P1: 20 Wall Ball Shots 20 Kettlebell Swings P2: Max Cal Row/Ski or Assault Bike Rest 3 min 2&2, AMRAP x 15 min: P1: 12 Single DB Box Step Overs 20 V-Ups P2: Max Cal Row/Ski or Assault Bike
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Torsdag 211111
EGO CrossFit – WOD View Public Whiteboard Weightlifting Clean Every 60 sec x 10 Sets: Min 1-5: 2 Hang Power Clean + 1 Power Clean Min 6-10: 1 Hang Power Clean + 2 Power Clean 211111 (5 Rounds for time) Every 4 min x 5 Sets: 10 DB Hang Squat Clean 10 DB Push Press […]
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Onsdag 211110
EGO CrossFit – WOD View Public Whiteboard Strength A1. Single Arm Glute Bridge Dumbbell Floor Press @30X0 3 sets x 10-12/arm Rest 30 sec A2. Dumbbell Floor Press @3111 3 sets x 12-15 reps Rest 30 sec A3. Dumbbell Cross Body Carry; 3 sets x 30 sec/side carry Rest 2 min B: 211110 (Time) For […]
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Onsdag 211110
EGO CrossFit – WOD View Public Whiteboard Strength A1. Single Arm Glute Bridge Dumbbell Floor Press @30X0 3 sets x 10-12/arm Rest 30 sec A2. Dumbbell Floor Press @3111 3 sets x 12-15 reps Rest 30 sec A3. Dumbbell Cross Body Carry; 3 sets x 30 sec/side carry Rest 2 min B: 211110 (Time) For […]