CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 2

Måndag 7/1 kl 17.30 med Jessica! 16 platser.

A) Back Squats 8-8-8 @80%

B) Bulgarian Split Squats 8+8 x 3

C) For time:
42 Wallballs 9/6 kg
21 Back Squats 60/40 kg
30 Wallballs 9/6 kg
15 Front Squats 60/40 kg
18 Wallballs 9/6 kg
9 OH-squats 60/40 kg

Rx+: 70/50 kg on the barbell

 

Måndag 7/1 kl 19.00 med Sophia! 16 platser.
Soma Move

 

OlyTisdag 8/1 kl 16:30 med Robin! 12 platser.

A) Front Squat 5-4-3-2 @70-75-80-85%

B) Teknik: Jerk

C) Clean and Jerk 2-3-2-3-2 @75%

 

Tisdag 8/1 kl 17:45 med Anton! 12 platser.

A) Push Press 5-5-5-5, tempo 3151, AHAFA

B) Superset x 4
B1 DB Supported Deadbug 20 reps
B2 Renegade Row 6-8 reps/side

C) Each 3 min for 12 min
10 Push Press w. 2 sec pause in top position @AHAFA
10+10 (Barbell Supported) Floor Windshield Wipers

 

Onsdag 9/1 kl 16:30 samt 17:45 med Joel! 16 platser.
In teams of 2, for time:

50 Dual KB-CnJ
100 Dual KB-Snatch
200 Dual KB-Clean
250 Dual KB-Swings

There is no punishment for dropping the bells. So be smart, this is about endurance.

 

Torsdag 10/1 kl 16:30 samt 17:45 med Gabbi! 16 platser.

A) Teknik: Pull-ups

B) OTM 6 min
Pull-up/CTB

C) OTM 6 min
1-3 Rope Climb

D) For time:
20/16 cal Row
20 Burpees over Rower

 

Fredag ‘45 11/1 kl 12:00 med Jessica! 16 platser
In teams of 2, for time:

Buy in: 150 Wallballs 9/6 kg

then,
15-12-9 I go, You go
Burpee Box Jumps 60/50 cm
KB-swings 24/16 kg
Goblet Squats 24/16 kg

Cash out: 100 D.U:s

 

Lördag 12/1 kl 11:00 med Linda! 16 platser.

A) Back Squats 5-3-1 @ 80-85-90%

B) Front Squats 8-8-8-8  @70%

C) For time:
9-6-3
Squat Clean 50/35 kg
Front Squat 50/35 kg
Thrusters 50/35 kg

* 25 Air Squats between each set