CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 28

Måndag 9/7 kl 17:30 med Joel! 16 platser.

A) Superset x 4 (rest 60 sec between)
1.) Filly Press 6-8 reps/arm, AHAFA
2.) Push-ups 6-8 reps. Progression: declined.

B) Superset x 4 (rest 60 sec between)
1.) Press 4-6 reps, AHAFA
2.) KB Push Press 8-10 reps/arm, AHAFA

C) 5 rft:
40-50 sec Wallsit
16 DB/KB Snatch
40 D.U:s

Cash out:
10 KB Deadlift
10 KB Deathmarch
10 KB Deadlift
10 KB Front Rack Lunges

 

Tisdag 10/7 kl 17.30 med Jessica! 16 platser.
OBS! Ta med skor för utomhuslöpning.

For time:
1000 m Run
5 rounds Cindy*
10 CnJ 60/40 kg
800 m Run
4 rounds Cindy
8 CnJ 60/40 kg
600 m Run
3 rounds Cindy
6 CnJ 60/40 kg
400 m Run
2 rounds Cindy
4 CnJ 60/40 kg
200 m Run
1 round Cindy
2 CnJ 60/40 kg

*Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

 

Onsdag 11/7 kl 17:30 med Christopher! 16 platser.

A) Back Squat 15-15-15@65% – tempo 10X1

B) AMRAP 30 min
60m Farmer’s Walk 32×2/24×2 kg
20 Sit-ups
60m Lunges 24×2/16×2 kg
10 HSPU

 

Torsdag 12/7 kl 17:30 med Gabbi! 16 platser.

A) Snatch Grip Deadlift 2-2-2 @120% of hs Snatch
3 sec pause in pos. 2

B) Complex: (1 Snatch Pull + 1 Hang Squat Snatch) x 3 @AHAFA

C) Snatch 3-3-2-2-1-1 @75-80-85-90-95-100%

 

Fredag ’45 13/7 kl 12:00 med Frank! 16 platser.

In teams of 2, for time:

1000m Row
50 Box Jumps 60/50 cm
50 KB-Swings 24/16 kg
50 KB-Lunges 24/16 kg
50 SDHP 24/16 kg
50 Clean & Press, alternating 24/16 kg
50 Goblet Squat 24/16 kg
50 Box Jumps 60/50 cm
1000m Row

Time cap: 30 min