CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 15

Måndag 9/4 kl 16.30 samt 17:45 med Joel! 12 platser.

A) Build up today’s heavy complex of:
1 Power Clean + 1 Squat Clean + 1 Hang Clean + 1 Front Squat

B) OTM 20 min
1 Power Clean + 1 Squat Clean + 1 Hang Clean + 1 Front Squat @80% of 1RM PC

 

Tisdag 10/4 kl 16.30 samt 17:45 med Jens! 16 platser.

OTM 40 min

Min 1: 10 Pull-ups + 10 Pistols
Min 2: 10 Ring Dips + 20sec L-sit Hold
Min 3: 10 HSPU + 10 Back Raises
Min 4: 10 T2B + 10m Handstand Walk or 20 sec Handstand Hold (against wall)
Min 5: Rest

Rx+: Do everything strict!

 

Onsdag 11/4 kl 17:30 med Jessica! 16 platser.

A) Front Squats 5-5-5-5 @80%

B) Front Rack Lunges 8-8-8-8

C) AMRAP 15 min, I go – You go
5 Pull-Ups
6 Bar Facing Burpees
8 Front Squats 70/50 kg

 

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

AMRAP 7 min
3 Rope climb
6 KB-Swings 32/24 kg
9 Burpees over KB

Rest 2 min

AMRAP 7 min
250 m Row
15 Wallball shots 10/6 kg
10 Box Jumps 60/50 cm

Rest 2 min

AMRAP 7 min
30 D.U:s
15 Deadlift 70/50 kg
5 Pull-ups

Rest 2 min

AMRAP 7 min
25 Hang Power Clean 25/20 kg
25 Abmat Sit-ups
25 Tuck Jumps
25 Air Squats

 

Fredag ’45 13/4 kl 12:00 med Frank! 16 platser.

A) Hollow hold – Arch hold

B) “Fight gone bad – flås style”
3 rounds AMRAP:

1 min Wallballs 10/6 kg
1 min SDHP 35/25 kg
1 min Box Jumps 60/50 cm
1 min Push Press 35/25 kg
1 min Burpees
1 min Rest

 

Lördag 14/4 kl 11:00 med Björn! 16 platser.

A) Build up today’s 1 RM Push Press (AHAFA )

B) 2 rft:
400m Run
12 KB-Swings 24/16 kg
12 Goblet Squats 24/16 kg