CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v.26

Måndag 24/6 kl 17:30 med Jessica! 16 platser.

A1) Front Squat 3-3-3-3 @80%+  tempo 3331

Rest 20 sec before A2

A2) Back Squat AMRAP x 4 tempo 3331. Same weight as A1.

Rest 20 sec before A3

A3) 30 Jumping Air Squats x 4

Rest the time it takes for your buddy to do A1-A3

B) Metcon
3 rounds for time:
10 Box Jumps Over
5 Burpees

 

Tisdag 25/6 kl 17.30 med Frank! 16 platser.

A) 5 Power Clean @50% Every min for 4 mins (tng)
Rest 1 min
3 Power Clean @65% Every min for 4 mins (tng)
Rest 1 min
1 Power Clean @80% Every 30 secs for 4 mins
Rest 1 min
5 Power Clean @50%Every min for 4 mins (tng)

B) Metcon
In teams of 2:

2 rounds of:
15/12 cal Row
6 power clean 50/40kg (scale: 40/30kg->30/20kg)
4 S.T.O.H 50/40kg (scale: 40/30kg ->30/20kg->20/15kg)

Rest 1 min, then:

400 meter (both run)
30 Wall Balls
20 Push-ups
10 Push Press 50/40kg (scale: 40/30kg->30/20kg->20/15kg)

 

Onsdag 26/6 kl 17:30 med Jessica! 16 platser.

A) Teknik: Rope Climbs

B) Teknik: D.U.

C) OTM 20

Min 1: 1-3 Rope Climbs

Min 2: 20-40 D.U.

Min 3: 30 sec Handstand Hold

 

Torsdag 27/6 kl 17:30 med Linda! 16 platser.

A) Handstand complex
3m Handstandwalk towards wall into 3 H.S.P.U x 3 (Scale hsw to assisted or 6m strict bearcrawl. Scale H.S.P.U as needed)

B) Pull up Complex
3 Wide grip Pull-up
3 Narrow grip Pull-up
x 3
Scale: Ring row

C) Metcon
AMRAP 18min

In teams of 2, I go, you go
”Running Cindy”
5 Pull-ups
10 Push-ups
15 Squats
200 m run

* perform the run together

 

Fredagsflås 28/6 kl 12:00 med Micca! 16 platser.

For time:
150 m Run
50 D.U
30 AbMat Sit-ups
20 Power Clean 42,5/35kg (Scale: 35/25kg)
20 Deadlift 42,5/35kg(Scale: 35/25kg)
150m Run
50 D.U
30 KB Swing 24/16kg(Scale: 20/12kg->16/8kg)
30 Box Jumps 60/50
20 Push-ups/Push-ups on knee
150m Run
50 D.U
30 Burpees
20 Pull-ups/Jumping Pull-ups/Ring Row
20 Goblet Squats 24/16kg(Scale: 20/12kg->16/8kg)

Time Cap: 25min