CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 15

Måndag 11/4 kl 16.30 samt 17:45 med Gabbi! 12 platser.

A) Clean Pull 3-3-3 @110% of hs Clean

B) Clean 3-3-3 @65-75% of hs Clean
TnG!

C) Hang Squat Clean 2-2-2 @Go heavy!

D) AMRAP 7 min

3 Hang Power Clean 47.5/35 kg
6 Push-ups
9 Air Squats

 

Tisdag 12/4 kl 16.30 samt 17:45 med Anton! 16 platser.

OBS! Ta med skor (+kläder) för utomhus!

A) Sprint 10 x 100 m
Rest 1 min between

B) Horizontal Row 5-5-5+ @Tempo 1111

C) For time:

50 Push-ups
100 m Bear Crawl
30 Pull-ups

Time Cap: 12 min

 

SpecialistOnsdag 13/4 kl 17:30 med Christopher! 13 platser.

A) OTM 20 min
1 Snatch @80-85%

B) Complex: 1 Snatch + 1 Hang Squat Snatch + 1 OH-Squat x 5
Go heavy!

 

Torsdag 14/4 kl 17:30 med Linda! 16 platser.

A) Backsquat 5-3-1+ (70, 80, 90% av 1 RM)

B) “Finnen” 8-8-8-8

C) For time:
21-15-9

Wallballs 10/6 kg
Burpees
OH-Squat w. M-ball 10/6 kg

 

Fredagsflås 15/4 kl 17:30 med Glenn! 12 platser.

Deck of Cards

In 3 teams. The team takes one card from the deck and perform that number of reps (Kn = 11, D = 12, K = 13, Ace = 14):

Hjärter: Pull-ups
Ruter: Wallballs 10/6 kg
Spader: Kettlebell Swing
Klöver: Goblet Squat
Joker: 21 Burpee Box Jumps 60/50 cm

When done, the next team takes the next card in the deck and perform that many reps. During the time 1 team performs the ”Deck of Cards” the other teams does active rest! Continue till there are no more cards in the deck.

 

Lördag 16/4 kl 11:00 med Glenn! 12 platser.

A) Press 5-5-5 @70%

B) Push Press 5-5-5 @80%

C) “Death by Thrusters!”

EMOTM till fail @appropriate weight:
1 Thruster + 1 Thruster for every previously minute completed.

Buy out: 500m Row

 

MobilitetsSöndag 17/4 kl 15:00 inkl. bemannat Open Gym

Inställt p.g.a tävling i Boden (Battle of the North).