CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v.24

Måndag 10/6 kl 17.30 med Linda! 16 platser.

A) Press, 5-5-5, tempo 3331, @AHAFA

Superset x 3

B1) 15 Double KB swing
B2) 18+18 Kettlebell Cross body walk
Rest 90 sec between rounds

C) Metcon
4 rounds of:
50 DU
10 Pull-ups
10 alt. KB Clean and Push Press
10 Goblet Squat
1 Rope climb

 

OlyTisdag 11/6 kl 16:30 med Robin! 12 platser.

A) 1 Clean + 1 Front Squat + 1 Jerk
Start @40% add 5/2.5kg every 2 min to fail

 

Tisdag 11/6 kl 17:45 med Micca! 16 platser.

A) Back Squats
5-5 @70% of 1RM
3-3 @80% of 1RM
2-2 @85-90% of 1RM

B) Metcon

“Don´t drop that ball”
AMRAP 18min:
10 Wall Balls
10 Med.Ball Box steps over
10 Med.Ball Clean
150m Run w. Med.Ball

 

Onsdag 12/6 kl 17:30 med Micca! 16 platser.

A) OTM 10min:
1 Clean + 1 Clean and Jerk + 1 Push Press
Start @60% oh hs Clean and Jerk, adding 5/2,5kg every 2 min.

B) Metcon
“Betty”
5 rounds for time:
12 Push press 40/30kg
20 Box Jumps 60/50

 

Onsdag 12/6 kl. 19:00 med Sophia! 16 platser.

SOMA MOVE!

 

Torsdag 13/6 kl 16:30 samt 17:45 med Robin och Joel(17.45-passet) ! 16 platser.

E4M for 40min:
400m run
8 Deadlift 100/70
6 KB Snatch 24/16
4 Pull-ups

 

Fredag ‘45 14/6 kl 12:00 med Frank! 16 platser.

21-15-9:
Front Squat 45/30kg
KB-Swing 24/16kg
Lateral Burpees

Then:

9-15-21:
Front Squat 60/45kg
KB-Swing 32/24kg
Bar Facing Burpees

 

Lördag 15/6 kl 11:00 med Frank! 16 platser.

“Kalsu”
For Time:
100 Thrusters (61/42,5kg)
5 Burpees to start and at the top of every minute.

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed.

The ”Kalsu” benchmark WOD was created by John Welbourn of CrossFit Football (now Johnnie WOD). The CrossFit Football website is no longer, so we don’t know exactly when it was first posted but the oldest mention we’ve found from the CrossFit Forum, in October 2009, says the workout was posted by CrossFit Football in June of the same year. On lists of the hardest CrossFit workouts, ”Kalsu,” is a frequent contender.