CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 14

Måndag 3/4 kl 16.30 samt 17:45 med Jens! 12 platser.

A) Deadstart Back Squat 3-3-3-3

B) Hip Thruster 10-10-10-10

C) For time:
150 Back Squats 50/35 kg
Every time you break perform 15 Burpees

 

Tisdag 4/4 kl 16.30 samt 17:45 med Gabbi! 16 platser.

A) Bench Press 3-2-2-1-1-1 @75-80-85-90-95-100+%?

B) Strict Press 3-2-2-1-1-1 @75-80-85-90-95-100+%?

C)  ”Cindy XXX”
AMRAP 20 min

10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats

 

Onsdag 5/4 kl 17:30 med Anton! 16 platser.

“12 days of M-balls”

For time, perform 1, 1-2, 1-2-3 etc. of:

1 M-ball Ring M.U (Scale: CTB/Pull-ups)
2 x 10 m Shuttle Runs w. M-ball
3 M-ball T2B
4 (2+2) 1-sided Elevated M-Ball Push-ups
5 M-ball OH-Squats
6 M-ball Squat Clean
7 Wallball Shots
8 G.T.O.S w. M-ball
9 Ballfacing Burpees
10 Russian Twists w. M-ball
11 Sit-ups w. M-ball
12 Turkish Get Ups w. M-ball

 

Torsdag 6/4 kl 16:30 samt 17:45 med Christopher! 12 platser.

A) For time 1000m Row

B) For time, in teams of 3, split work anyhow, all work at the same time:
4000m Row
50 Strict Wall Climbs
200 KB Squat Snatch 16/12kg

Every time you switch, whole team does 4 Burpees

 

Fredagsflås 7/4 kl 17:30 med Jens! 16 platser

“The Seven”
7 rft:
7 Handstand push-ups
7 Thrusters (60/40 kg)
7 Knees-to-elbows
7 Deadlifts (110/75 kg)
7 Burpees
7 Kettlebell Swings (32/24 kg)
7 Pull-ups

 

Lördag 8/4 kl 11:00 med Linda 16 platser.

A) OH-Squat 3-3-3-3-3

B) 3 rft:
15 CTB (Scale: Pull-ups)
12 Box Jumps
9 OH-Squat 70/47.5 kg