Författare: EGO CrossFit
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Måndag 221003
EGO CrossFit – WOD View Public Whiteboard WOD Team 221003 (AMRAP – Rounds and Reps) Partner WOD AMRAP x 10 min: 400 m Ski Erg 20 Single Arm Dumbbell Devil Thruster Rest 2 min AMRAP x 10 min: 400 m Row 40 Dumbbell Snatches Rest 2 min AMRAP x 10 min: 400 m Assault Bike […]
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WOD – Fri, Sep 30
EGO CrossFit – WOD Metcon Partner WOD, for time: 10 x 200 m Run 60 DB Box Step Overs 90 Toes to bar 150 Wall Balls Cap: 30 min
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WOD – Thu, Sep 29
EGO CrossFit – WOD Weightlifting Every 2 min x 24 min (12 sets): Clean & Jerk x 1 rep Build to today’s heavy. Metcon For time: 25-20-15-10-5: Lateral Burpees Over Bar 5-10-15-20: Hang Power Cleans 30-20-10 reps for time: KB Goblet hold Reverse Lunges Sit-Ups
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Onsdag 220928
EGO CrossFit – WOD View Public Whiteboard Weightlifting Every 3 min x 4 sets: A1. 6 reps Heavy Box Squats A2. 15+15 sec Jumping Bulgarian Split Squats (Bakre foten på låda/bänk) B: 220928 (AMRAP – Rounds and Reps) AMRAP x 15 min: 200 m Run 15 DB Deadlifts 200 m Run 12 DB Hang Clean […]
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Tisdag 220927
EGO CrossFit – WOD View Public Whiteboard Benchmark-Tuesday CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round […]
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Måndag 220926
EGO CrossFit – WOD View Public Whiteboard Gymnastics A1. 3 min: Kick to Handstand on Wall (practice), focusing on consistency of each rep. A2. EMOM x 6 min (3 sets) of: Interval 1: Donkey Kick x 30 sec (max height, not reps) Interval 2: Wall Climb x 2 reps (10 sec hold at top of […]
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Fredag 220923
EGO CrossFit – WOD View Public Whiteboard A: Metcon (No Measure) AMRAP x 10 min for Quality: 2 Kick to Handstand 2 Donkey Kicks 30 sec Handstand Hold 12 V-Ups B: 220923 (AMRAP – Rounds and Reps) AMRAP x 12 min: 15 Kettlebell Swing 12 Alt. KB Goblet Hold Reverse Lunges 9 HR Push-Ups
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Torsdag 220922
EGO CrossFit – WOD View Public Whiteboard Weightlifting EMOM x 12 min: 1 Paused Hang Squat Snatch 70%+ of 1 RM B: 220922 (Time) For time: 60 Wall balls 60 Double-unders 30 Burpees 60 Double-unders 60 Wall balls
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Onsdag 220921
EGO CrossFit – WOD View Public Whiteboard Strength A. Every 3 min x 4 sets: A1. 5+5 Single leg heavy deadlift (bakre foten på steplåda) A2. 20 sec max reps Double Kettlebell Sumo DL High Pull B: 220921 (Time) 5 Rounds for time: 6 Burpee Box Jump Overs 100 m Run 24 Double-Unders 100 m […]