CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 22

Måndag 29/5 kl 16.30 samt 17:45 med Gabbi! 16 platser.

A) Back Squat 6-6-6-6 @80%

B) Front Rack Walking Lunges 10m x 4 @65-70% of hs FS

C) For time:
20/16 cal Assault Bike
then
3 rounds:
10 Wallballs 10/6 kg
10 Burpees

 

Tisdag 30/5 kl 16.30 samt 17:45 med Jessica! 12 platser.

A) Push Press 3-2-1 Go Heavy

B) Push Jerk 3-2-1 Go Heavy

C) 2 rounds E5M x 4
6 Laterals Burpees
5 Deadlift 45/35 kg
4 Power Cleans
3 Front Squats
2 Thrusters
1 S.T.O.H
10 sec Bar Over Head Hold

 

Onsdag 31/5 kl 17:30 med Gabbi! 16 platser.
OBS! Ta med kläder + skor för utomhuslöpning

Rest 2 min between AMRAPs

AMRAP 8 min
3 Rope Climb
6 KB-Swings 32/24 kg
9 Burpees over KB


AMRAP 8 min
250 m Row
15 Wallball shots 10/6 kg
10 Box Jumps

AMRAP 8 min
2x 400 m Run


AMRAP 8 min
25 Hang Power Clean 25/20 kg
25 Abmat Sit-ups
25 Tuck Jumps
25 Air Squats

 

Torsdag 1/6 kl 16:30 samt 17:45 med Björn! 16 platser.

A) False grip Pull-ups
3-6 reps 5 sets with 2 sec pause in top and bottom position  

B) Kipped CTB or Pull-ups (no butterfly) with weight or resistance if possible.
4-6 reps 5 sets

C) For time:
5 rounds of
15 KB-Swings 32/24 kg
15 Goblet Squats 32/24 kg
Every time you break perform 10 burpees before you can continue

 

Fredagsflås 2/6 kl 17:30 med Linda! 16 platser.
Teams of 2. Split anyhow.
For time:

Cash in: 100 cal Row

Then,
100 Wallballs 10/6 kg
80 Pull-ups
80 Thrusters 40/30 kg
60 T2B
60 Shoulder to Overhead 50/40 kg
50 Front Rack Lunges 50/40 kg
50 HR Push-ups
40 Push-ups
40 Burpee Box Jumps 60/50 cm

Cash out: 100 cal Row

 

Lördag 3/6 kl 11:00 med Christopher! 16 platser.
OBS! Ta med kläder + skor för utomhuslöpning

A) Front Squat 10-10-10 @75% – 20X1

B) Finnen 8-8-8

C) 2 rft:
800m Run
10 OH-Squat 60/40 kg (Rx+: 70/50 kg)