CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v. 11

Måndag 11/3 kl 17.30 med Linda! 12 platser.

A) Warm-up Complex x 6
1 Snatch Pull + 1 Hang Muscle Snatch + 1 OH-Squat + 1 Sots Press

B) Scarecrow Snatch 3-3-3-3-3

C) Heavy Squat Snatch Ladder
9 @70%
6 @80%
3 @90%
6 @80%
9 @70%

 

Måndag 11/3 kl 19.00 med Sophia! 16 platser.
Soma Move

 

OlyTisdag 12/3 kl 16:30 med Robin! 12 platser.

A) Kang Squat 5-5-5-5 @35% of hs Back Squat

B) Squat Snatch 1-1-1-1-1-1 @75%
P3-2-1

C) Snatch Grip Deadlift 5-5-5-5-5-5 @85%

 

Tisdag 12/3 kl 17:45 med Christopher! 16 platser.

A) OTM 5 min
2 Wall Climbs

B) OTM 6 min
4-6 Shoulder Touches

C) Accumulate 1 min Handstand Hold x 3

D) In teams of 2 (split work anyhow)
AMRAP 20 min
20 Burpee Box Jump Over 60/50 cm
20 Pistol Squats
20 Hindu Push-ups
2 min Handstand Hold against wall

 

Onsdag 13/3 kl 16:30 samt 17:45 med Joel! 16 platser.

A) Back Squats 10-10-10 @70%

B) Front Squats 10-10-10 @70%

C) Work 40 sec, rest 20 sec, for 12 min
Alternate;
Figure 8 to KB Squat
Figure 8 to Reverse Lunge

 

Torsdag 14/3 kl 16:30 samt 17:45 med Jessica! 16 platser.

A) Build up today’s heavy single Clean

B) OTM 15 min
1 Clean + 1 Hang Clean + 1 Front Squat

C) For time:
21-15-9
OH-Squat 42.5/30 kg
Lat. Burpees

 

Fredag ‘45 15/3 kl 12:00 med Frank! 16 platser.

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Eller:

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

 

Lördag 16/3 OBS! kl 10.00-12:00 med Anton! 24 platser.
CrossFit Open 19.4

Passet släpps natten mellan tors och fre på games.crossfit.com