CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v.25

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

A) Superset x 4 (for quality!)
A1) 6 alt 1 arm KB Complex 16/24kg (Scale: load)
Complex: Clean to lunge to press
A2) 6 KB flow Complex 12/16kg (Scale: load)
Complex: Triceps press to goblet squat to biceps curl

Rest 30 sec between sets.

B) 6 alt 1 arm KB Bench Press x 3 16/24kg (Scale: load)

C) Metcon
“Kettlebell Bonanza”

4 rounds for quality:
4 TTB/Knee to elbow/Knee raises/V Sit-up
6 KB-Snatch 16/24kg (Scale: load)
8 KB OH-Lunge to KB Thruster 16/24kg (Scale: load)
10 Push-ups on KB/Push-ups/Push-ups on knee

 

Måndag 17/6 kl 19:o0 med Sophia! 16 platser.

SOMA MOVE!

 

Tisdag 18/6 kl 17.30 med Jessica! 16 platser.

A) Back Squats 10-8-6-4-2

B1) One leg RDL 6-8/leg
B2) Dead Bugs 20 reps

C) Tabata Hollow Hold

 

Onsdag 19/6 kl 17:30 med Robin! 16 platser.

A) Snatch Balance (Find todays 1RM)

B) Snatch 2-2-2-2-1-1-1 @70-85%

C) Squat Snatch 3-3-3-2-2-1 @70%

D) Snatch Grip Deadlift 3-3-3-3 @100-130% of Snatch

 

Torsdag 20/6 kl 17:30 med Gabbi! 16 platser

10 rounds not for time:

6 Strict Pull-up – weighted if you can
2×18 m KB Front Rack carry 20+20/16+16 kg
6 Strict Handstand Push-ups/ Pike Push-ups
6 Strict TTB/Knees to elbow
10 m Handstand walk/ 10-20 Shoulder taps/  20-30 sec Handstand hold

 

Fredagsflås, midsommarafton, 21/6 OBS! kl 10:00 med Jessica! 16 platser.

“Team Whitten”

In teams of 2
5 rounds for time:

44 KB-swings 24/16 kg
44 Box Jumps 60/50 cm
400 m run (both)
44 Burpees
44 Wallballs 9/6 kg