CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v.27

Måndag 1/7 kl 17:30 med Micca! 16 platser.

A) 5x Clean Complex
Complex: 1 Squat Clean + 1 Hang Squat Clean + 1 High Hang Squat Clean @75-80% of hs Squat Clean

Rest 1min b/w sets

B) Metcon
For time:
400m Run
15 Power Clean
400m Run
12 Squat Clean
400m Run
9 Squat Clean
@ 60% of hs PC

 

Tisdag 2/7 kl 17.30 med Linda! 16 platser.

A) 3 rounds for quality:
100 heel touch
30 sec body saw
100 flutter kicks
30 sec plank
Rest 90 sec between sets

B) Kettlebell complex x 3
8/8 Tall kneeling KB Clean
8/8 Tall kneeling to standing Cross Body KB hold

C) 4 rounds for time:
36 D.U.
9 KB Snatch
12 Situps
9 Goblet Squat
12 TTB (scale KTE, TTB beatswing)
9 Push-ups

Rest 60 sec between rounds

 

Onsdag 3/7 kl 17:30 med Gabbi! 16 platser.

Amrap 8min
150 m Run
10 Box jump over
5+5 Dumbell Hang Clean 22.5/15 kg

Rest 5 min 

Amrap 8min
30 D.U.
10 Pull-ups
20 Wall balls

Rest  5 min 

Amrap 8min
15/12 Cal Row
10 Burpee over Row
2 KB Man maker 16/12 kg

 

Torsdag 4/7 kl 17:30 med Edvin! 16 platser.

A) Back Squat
5 reps @25% of 1RM
5 reps @50% of 1RM
5-5-5 @75% of 1RM

B) Metcon
Amrap 18 min – with 16/12kg KB
12m Suitcase Carry, alternate side
8 Goblet Squat
6 KB-Clean

 

Fredagsflås 5/7 kl 12:00 med Joel! 16 platser.

”Friday´s Toughest”

OTM 15 min:
3-DB KB pushups
3-DB KB pendulum swing
3- DB KB Snatch

Rest 1 min

One unbroken set
25 Goblets Squats (as close to your BW as possible).

Rest 1 min

In 60 sec perform an unbroken set of:
30 DB KB Cleans

W: 12-16-20kg
M: 20-24-32kg