Månad: mars 2022
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Fredag 220401
EGO CrossFit – WOD View Public Whiteboard WOD Team 190123 (AMRAP – Rounds and Reps) A. 2&2, AMRAP x 12 min: 12/10 cal Row 6 Devils press 8 Squats with DB:s on shoulders Rest 3 min B. 2&2, AMRAP x 12 min: 10/8 cal Assault bike 12 Kettlebell swings 8 Wall ball shots
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Torsdag 220331
EGO CrossFit – WOD View Public Whiteboard Weightlifting A. Snatch Pull 5 sets x 2 reps B. Snatch 6 sets x 2 reps C. 2 Power Snatch + 3 Overhead squats 6 sets x 1 complex D: 190205 (Time) For time: 20 Power Snatches 20 Barbell-Facing Burpees 20 Overhead Squats 20 Barbell-Facing Burpees 20 Squat […]
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Onsdag 220330
EGO CrossFit – WOD View Public Whiteboard A1: Seated Shoulder Press (@41X1 4 sets x 4-6 reps Rest 45 sec) A2: Pull-ups (@41X1; 4 sets x 4-6 reps Rest 45 sec) B: 220330 (Time) 6 Rounds For Time: 30 Double-Unders 15 Sit-Ups 10 Single DB Box Step-overs
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Tisdag 220329
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”The Hateful Eight” (Time) 8 Rounds For Time: 8 Push-Ups 8 Sit-Ups 8 Air Squats 8 Pull-Ups 8 Deadlifts 8 Hang Power Cleans 8 Shoulder To Overhead 8 Sumo Deadlift High Pulls
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Måndag 220328
EGO CrossFit – WOD View Public Whiteboard Gymnastics A1. 5×20 sec Frog stand holds – try straight arm (working balance on hands) A2. Accumulate 2 min handstand hold – belly to wall A3. 2×30 Shifts from right to left – back to wall** A4. 4 min – Tabata hollow rocks (in straight/hollow body position) Scaled […]
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Fredag 220325
EGO CrossFit – WOD View Public Whiteboard Gymnastics A1. 10 x 10 sec Handstand hold (belly to wall) A2. 20 Tuck ups A3. 30 Deficit hand release push-up (set plates for your hands ) A4. 40 Superman pulses Scaled work: A1. 10 x 10 sec Handstand holds off box A2. 20 Tuck ups A3. 30 […]
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Torsdag 220324
EGO CrossFit – WOD View Public Whiteboard Weightlifting A. 3 Hang Clean + 2 Split Jerk 5 sets x 1 complex B. Power clean 5 sets x 3 reps C: 220324 (AMRAP – Rounds and Reps) AMRAP x 15 min: 30 Double-Unders 10 Power Cleans 30 Double Unders 10 Split jerks
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Onsdag 220323
EGO CrossFit – WOD View Public Whiteboard A1: Goblet Squat (3 sets x 6-8 reps @30X1, rest 15 sec) A2: Dumbbell Single Leg Romanian Deadlift (3 sets x 6-8/leg @21X1, rest 15 sec) A3: Split squats (3 sets x 6-8/leg @3030, rest 30-60 sec and back to) B: 220323 (Time) 5 Sets: 10 Shuttle Runs […]
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Tisdag 220322
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday ”Omar” (Time) For Time: 10 Thrusters 15 Bar facing Burpees 20 Thrusters 25 Bar facing Burpees 30 Thrusters 35 Bar facing Burpees