CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v. 29

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

4 rounds for time:
400m Run or Row
25 KB-Thrusters 16/12 kg (Rx+: 24/20 kg)
25 Burpees

 

Tisdag 18/7 kl 17.30 med Gabbi! 16 platser.

A) Teknik: D.U:s

B) OTM 30 min
Min 1:1-10 Strict Pull-ups
Min 2: 200 m Run
Min 3: 1+1/2+2 Heavy Turkish Get Up
Min 4: 10 m Handstand Walk or 30-45 sec Handstand Hold
Min 5: 20/16 cal Row or 18/12 cal AAB

 

Onsdag 19/7 kl 17:30 med Linda! 16 platser.

A) Back Squat
3-3 @70-75%
2-2-2 @80-85-80%
1-2-3 @90-80-70%

B) OTM 15 min
Odd: 5 Back Squats @ 75% of 1 RM
Even: 20 Jumping Lunges

 

Torsdag 20/7 kl 17:30 med Christopher! 16 platser.

A) OTM 12 min
Odd: 12-16 Burpees
Even: 200m Run

B) Reverse banded “Finnen” 8-8-8

C) “Fight gone bad”
3 rft:
1 min AMRAP Wall-ball 10/6 kg
1 min AMRAP Sumo deadlift high-pull 35/25 kg
1 min AMRAP Box Jump 50 cm
1 min AMRAP Push-press 35/25 kg
1 min AMCAP Row
1 min Rest

 

Fredagsflås 21/7 kl 17:30 med Björn! 16 platser.

Rest 2 min between AMRAPs

A) 10 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

B) 10 min AMRAP
5 HSPU
10 Pistol Squats
15 Pull-ups

C) 10 min AMRAP
15 Deadlift 60/40 kg
10 Hang Power Clean  60/40 kg
5 S.T.O.H  60/40 kg