Månad: december 2021
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Torsdag 211230
EGO CrossFit – WOD View Public Whiteboard Weightlifting A. Every 75 sec x 8 sets (build weight each set): 1 Clean Pull 1 Power Clean 1 Pause Split Jerk (2 sec pause in dip and catch) 1 Split Jerk B: 211230 (Time) ”Progressive DT” 5 Rounds For Time: 12 Deadlifts 9 Hang Power Cleans 6 […]
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Onsdag 211229
EGO CrossFit – WOD View Public Whiteboard Weightlifting A. Find a heavy weight for the complex in 12 min: 1 Squat Snatch 1 Overhead Squat 1 Hang Squat Snatch 1 Overhead Squat B: 211229 (Time) [On the 0:00] 9-6-3: Power Snatches (61/43kg) Burpee Box Jump Overs [On the 10:00] 12-9-6: Power Snatches (43/29kg) Box Jump […]
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Tisdag 211228
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”Good Grief” (AMRAP – Rounds) 5 Rounds x AMRAP 3: 4 Devil’s Press 6 Toes to Bar 24 Double-Unders Rest 1 Min Between Rounds *Pick Up Where You Left Off In The Previous AMRAP Each Round.
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Måndag 211227
EGO CrossFit – WOD View Public Whiteboard WOD Team 211227 (Time) 2&2, 4 Rounds: 30 cal Row/Ski/Assault Bike 4 Wall Walks 8 Dumbbell Burpees 100 Double-Unders 8 Dumbbell Burpees 4 Wall Walks 30 cal Row/Ski/Assault Bike Rest 60 sec between rounds
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Onsdag 211222
EGO CrossFit – WOD View Public Whiteboard A1: Dumbbell Bench Press (3 sets x 6-8 reps @40X1, rest 30 sec) A2: Single arm dumbbell row (3 sets x 4-6/arm @40X1, rest 60 sec) B1: Supinated Strict Pull-Ups (3 sets x 4-6 reps @20X1, rest 30 sec) B2: Single Arm Plank (3 sets x 20-30 sec/side, […]
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Tisdag 211221
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”Speedy” (Calories) 2&2, AMRAP x 40 min: Every 2 min, perform: 8 Wall Ball Shots 8 Deadlifts 8 Power Cleans 8 Shoulder-to-Overheads Max cal Row/Ski (in the remaining time) (40/30 kg). One partner works at a time. You go, I go style.
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Måndag 211220
EGO CrossFit – WOD View Public Whiteboard Gymnastics Handstand Walk Progressions – A1. EMOM, for 4 minutes (2 sets) of: Interval 1 – Kick to Handstand on Wall with Hands Turned Out x 30-40 seconds effort Interval 2 – Donkey Kicks x 5-10 reps A2. For 60 seconds, perform one set of: Handstand Marching with […]