CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 21

Måndag 22/5 kl 16.30 samt 17:45 med Gabbi ! 16 platser.

“Wake up, it’s monday!!!”

Team of 2
1600 m Run
100 Pull-ups
100 Front Squats 60/45 kg

1200 m Run

100 Push Press 50/35 kg

100 Air Squats
800 m Run
100 Hand Release Burpees
100 Hang Cleans 50/35 kg

400 m Run
100 Lateral Jump Burpees

 

Time cap: 40 min

 

Tisdag 23/5 kl 16.30 samt 17:45 med Jessica! 16 platser.

A) Teknik: Pull-ups & T2B

B) OTM 20 min
Min 1: 1 round Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
Min 2: 1-3 Rope Climbs
Min 3: 10-20 Wallballs
Min 4: 30-50 D.U:s

 

Onsdag 24/5 kl 17:30 med Christopher ! 16 platser.

A) Clean Pull 8-6-4 @70-80-90% of 1 RM – tempo 2011

B) Hang Power Clean 6-6-6 @65% of 1 RM – tempo X111

C) For time:
Power Clean 50/35 kg
Push Press 50/35 kg

10-1
9-2
8-3


1-10

 

Kristi Himmelsfärdsdag, Torsdag 25/5 kl 11:30-13.00 med Anton! 16 platser.
OBS! Atletpass 16.30 och 17.45 samt Open Gym 16.30-20.00 utgår.

In teams of 2, for time:

Cash in:
Run 800 m together

Then, 1 work/1 rest
42-36-30-24-18-12-6
Goblet Squat 32/24 kg
D.U:s
Deadlift 85/60 kg (Rx+: 102/70 kg)
Box Jumps 60/50 cm

Each round begins with 50 m Bear Crawl together

Cash out:
800 m Run together

 

Fredagsflås 26/5 kl 17:30 med Björn! 16 platser.

A) PowerYoga 12min warm up

B) For time:
21-15-9
cal AAB
Box Jumps 60/50 cm

Go Hard!!

 

Lördag 27/5 kl 11:00 med Jessica! 16 platser.

A) OTM 10 min
1 Power Snatch + 3 OH-Squat

B) Rest 3 min between metcons

6 min AMRAP
3-6-9-12….
Power Snatch 40/30 kg
Burpee Box jump

6 min AMRAP
3-6-9-12…
Thrusters 40/30 kg
Barfacing Burpees

6 min AMRAP
3-6-9-12….
Wallballs 10/6 kg
Burpees