CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v. 29

Måndag 18/7 kl 17.30 med Linda! 16 platser.

A) Teknik: Frontrack hold, KB path and hipdrive 10-15 min

B) KB Press 6+6 x 4

C) KB Push Press 8+8 x 4

D) KB Jerk 8+8 x 4

E) AMRAP 15 min
20 Gravidburpees mot låda
20 Box Step-ups
20 KB CnJ

 

Tisdag 19/7 kl 17.30 med Jessica! 13 platser.

A) Find your 8RM Hang Power Clean

B) 5 rounds:

3 min work
400 m Run
8 Hang Power Clean 60/40 kg
AMRAP: Burpees

1 min rest between rounds

 

SpecialistOnsdag 20/7 kl 17:30 med Gabbi! 16 platser.

A) Teknik: Rope Climb

B) Rope Climb 1-1-1

C) Beat Swings 10-10-10

D) Teknik: Kipping Pull-ups/CTB/Butterfly Pull-ups

 

Torsdag 21/7 kl 17:30 med Jessica! 13 platser.

A) Build up to a heavy double Power Snatch in 10 min

B) Build up to a heavy double Push Jerk in 10 min

C) For time @60-70 % of A):

10 Power Snatch + 2 Push Jerk
8 Power Snatch + 4 Push Jerk
6 Power Snatch + 6 Push Jerk
4 Power Snatch + 8 Push Jerk
2 Power Snatch + 10 Push Jerk

 

Fredagsflås 22/7 kl 17:30 med Björn! 16 platser.
Samma fredagsflås som den 1/7 (om du gjorde den då, jämför din tid idag).

In teams of 2, 1 work/1 rest, for time:

100 Burpees
100 Hang Clean 60/40 kg
100 Pull-ups
100 Deadlift 60/40 kg
100 Box Jumps 60/50 cm
100 Push Jerk 60/40 kg
100 H.R Push-ups
100 Front Squats 60/40 kg
100 Sit-ups
100 Front Rack Lunges 60/40 kg

Timecap: 40 min

 

Lördag 23/7 kl 11:00 med Joel! 16 platser.

A) 3 min max Strict Pull-ups

B) 3 min max Strict Ring Dips

C) For time:

100 Pull-ups
Every time you break do 5 Burpees