CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v.28

Måndag 8/7 kl. 17:30 med Gabbi! 16 platser.

A) Deadlift 4-4-4-4 @80%

B) Cross body single leg RDL to lunge 6+6 x2

C )150 Push-ups
Every break do:
1 thruster 60/42,5 kg

 

Tisdag 9/7 kl. 09:00 med Linda! 16 platser.

For 44 min
Cardio of your choice:
Row, AAB, Run, Jump rope, Box step up

E4M, perform:
2 rounds of “Light DT”
12 Deadlift
9 Hang Power Clean
6 STOH
@ 42,5/30kg

 

Onsdag 10/7 kl. 17:30 med Robin! 16 platser.

A) 5 sets of:
5 reps back squats ( tempo: 2010) 60% of 1RM
8 reps front squats

B) Metcon
10 rounds for time:
12m Walking lunges
12 Air Squats
6 Burpees

 

Torsdag 11/7 – inget atletpass, WOD endast på hemsidan.

“Filthy-Fifty-ish”
In teams of 2, 1 work/ 1 rest. Split anyhow:
50 BJ 60/50
50 Pull-ups
50 KB-swing 24/16kg
50 Lunge Steps
50 T2B
50 Push Press 20/15kg
50 Back Extentions
50 Wall Balls 9/6kg
100 Burpees
50 Wall Balls 9/6kg
50 Back Extentions
50 Push Press 20/15kg
50 T2B
50 Lunge Steps
50 KB-swing 24/16kg
50 Pull-ups
50 BJ 60/50

Time Cap: 45 min

 

Fredag 12/7 kl. 09:00 med Micca! 16 platser.

A) Gymnastic practice:
HSPU and Pull-up technique

B) Metcon
Amrap 20 min:
7 KB Swings 16/24 kg
6 Pull-ups
5 Burpees