CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 24

Måndag 12/6 kl 16.30 samt 17:45 med Jessica! 16 platser.

A) Deadlift
2 x 10 @ 50%
8 x @ 60%
6 x @ 70%
4 x @ 80%
2 x @ 90%
1 x @ 95-100%

B) For time:
100 Floor Wipers 50/35 kg

 

Tisdag 13/6 kl 16.30 samt 17:45 med Christopher! 16 platser.

A) Bench Press 6-6-6 @85% – 20X1

B) Ring Dips max-max-max

C) For time:
10 Hindu Push-ups
20 Pull-ups
30 m Spiderman Crawl
40 D.U:s
50 Push-ups
40 D.U:s
30 m Spiderman Crawl
20 Pull-ups
10 Hindu Push-ups

 

Onsdag 14/6 kl 17:30 med Linda! 13 platser.

A) Back squat 3-3-3+ @70, 80, 90%

B) Paused Back Squat with rubberband 6-6-6 @50% of 1RM BS. Tempo 1311

C) 4 rft:
12 T2B
12 Push Jerks 60/42.5 kg
12 Back Squats 60/42.5 kg
12 Box Jumps 60/50 cm

 

Torsdag 15/6 kl 16:30 samt 17:45 med Gabbi! 16 platser.

A) Clean go for PR

B) Snatch go for PR

C) 3 min Row for max cal

 

Fredagsflås 16/6 kl 17:30 med Jens! 16 platser.

“Harper”
AMRAP 23 min
9 CTB (Scale: Pull-ups -> Ring Row)
15 Power Cleans 60/40 kg (Scale: 30/20 kg)
21 Air Squats
400 m Run with 20/15 kg plate

 

Lördag SOMMARFEST 17/6 kl 10:30-12.00 med Anton! 30 platser.

2-ÅRS-SPECIAL

Teams of 3, for time:

200 Synchronized Air Squats
100 M-ball Cleans 10/6 kg while 2 team mates stands in Jägarvila
65 Pull-ups (1 person at a time, accumulated reps)

200 D.U:s while 2 team mates Dead Hang from rig
100 KB-Swings 24/16 kg while 2 team mates Handstand Holds
65 Partner Deadlift @110 kg

200 Partner OH-Squat w. stick
100 Box Jumps Over 60 cm (1 person at a time, accumulated reps)
65 Push-ups while 2 team mates stands in Plankan

200 Mountain Climbers while 2 team mates Buddy Carry Holds
100 Team Wallballs 6 kg (P1 WB to P2 to P3 etc)
65 m Family Duck Walk

Time cap: 60 min