CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 19

Måndag 8/5 kl 16.30 samt 17:45 med Jens! 16 platser.

A) Complex: (2 Clean Pull + 1 Hang Squat Clean) x 5

B) OTM 10 min
7 CnJ 50/35 kg
7 Box Jumps

C) Death by Thrusters @42.5/30 kg
1 Thruster minute one
2 Thrusters minute two
3 Thrusters minute three etc. till fail

 

Tisdag 9/5 kl 16.30 samt 17:45 med Gabbi! 16 platser.

A) Rope Climb 3-3-3

B) AMRAP 32 min

800 m Run
30 alt KB-Snatch 24/16 kg
20 Wallball Shots 10/6 kg
10 Pull-ups

 

Onsdag 10/5 kl 17:30 med Björn! 16 platser.

A) 185 m Sled Pull @AHAFA

B) 185 m Farmer’ s Walk  w. 2×15/2×10 kg x 6

C) AMRAP 10 min
185 m Run
185 m Farmer’s Walk w. 2×15/2×10 kg
5 Strict Pull-ups/Ring Row

 

Torsdag 11/5 kl 16:30 samt 17:45 med Björn! 16 platser.

A) Technique and Efficancy: Box Jumps

B) Technique and Efficancy: Burpees

C) Technique and Efficancy: Wallballs

D) AMRAP 10 min

10 Box Jumps 60/50cm
10 Burpees
10 Wallballs 10/6 kg

 

Fredagsflås 12/5 kl 17:30 med Linda! 13 platser.

3 rft:
15 Power Clean 50/35 kg
45 D.U:s
15 Push Jerk 50/35 kg
45 D.U:s

Rest 5 min

3 rft:
25 Sit-ups
20 cal Row or 16 cal Assault Air Bike
15 Front Squat 70/47.5 kg

 

Lördag 13/5 kl 11:00 med Björn! 16 platser.

A) Press 3-2-1 @Go Heavy

B) Push Press 3-2-1 @Go Heavy

C) Push Jerk 3-2-1 @Go Heavy

D) For time:
400m Run
16 Push Press 50/35 kg
200m Run
8 Push Press 50/35 kg