Månad: november 2021
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Tisdag 211109
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”Indy 500” (AMRAP – Rounds and Reps) AMRAP x 20 min: 5 Strict Pull-ups 10 DB Snatches 15 Lateral DB Burpees
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Måndag 211108
EGO CrossFit – WOD View Public Whiteboard Gymnastics Static Handstand Hold Progressions – A1. Spend 3 min working on Kick to Handstand on Wall (practice), focusing on consistency of each rep. A2. EMOM, for 6 min (3 sets) of: Interval 1 – Donkey Kick x 30 seconds (max height, not reps. Be safe!) Interval 2 […]
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Fredag 211105
EGO CrossFit – WOD View Public Whiteboard Gymnastics Static Handstand Hold Progressions – A1. Every 30 sec, for 2 min (2 sets) of: Interval 1 – Hand Plank Shoulder Taps x 20 reps Interval 2 – Donkey Kick x 6-10 reps *Attempt to land as softly and quietly as possible. Hands should remain on the […]
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Torsdag 211104
EGO CrossFit – WOD View Public Whiteboard Weightlifting Every 60 sec x 10 Sets: Min 1-5: 2 Hang Power Snatch + Power Snatch Min 6-10: 1 Hang Power Snatch + 2 Power Snatch 211104 (Time) For time: 10-8-6-4-2 reps: Power Snatch Box Jump Overs Rest 2 min 20-18-16-14-12 reps: Sit-Ups Kettlebell Swings
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Onsdag 211103
EGO CrossFit – WOD View Public Whiteboard A1: Hip Thrusts (3 sets x 10-15 reps @21X3, rest 60 sec) With DB or KB A2: KB or DB Front Rack Box Step Down (3 sets x 8-12 reps/leg @30X0, rest 60 sec) B: 211103 (Time) 20 Rounds for time: 4 DB Box Step Overs 3 DB […]
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Tisdag 211102
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”Machete” (Time) For Time: 1 Round of ”Macho Man” 50 Double-Unders 2 Rounds of ”Macho Man” 50 Double-Unders 3 Rounds of ”Macho Man” 50 Double-Unders 4 Rounds of ”Macho Man” 50 Double-Unders 5 Rounds of ”Macho Man” 50 Double-Unders 1 Round Of ”Macho Man”: 3 Power Cleans […]