CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 29

Måndag 16/7 kl 17:30 med Jessica! 16 platser.
OBS! Ta med skor för utomhuslöpning.

A) Z-Press 8-8-8 @AHAFA

B) 2 Push Press + 2 Push Jerk + 1 Split Jerk @AHAFA in 15 min

C) AMRAP 10 min
10 KB-Swings 24/16 kg
10 Burpees
10 Push-ups
150 m Run

 

Tisdag 17/7 kl 17.30 med Jens! 16 platser.

A) Ring Swings (towel drill) 10-10-10

B) Pike-ups 10-10-10 (10 sec hold at end)

C) 2 rounds; 30 sec work, 30 sec rest:
– Push-ups
– OH-Walk Lunges
– Rope Climbs
– Support Hold
– V-ups
– Pistols
– Angel Hold against Wall

 

Onsdag 18/7 kl 17:30 med Joel! 16 platser.

“Fight Club”
3 Rounds, for Reps, in 17 minutes
1:00 Thrusters 42.5/30 kg
1:00 Power Cleans 42.5/30 kg
1:00 Box Jump-Overs 60/50 cm
1:00 Pull-Ups
1:00 Assault Bike (cals)

Rest 1:00 between rounds

 

Torsdag 19/7 kl 17:30 med Jens! 16 platser.

A) Back Squat 50-40-30

B) Glutes on Fire 18+18m x 3

C) Glute Belt March 2+2+2 min

D) OTM 10 min
10 Back Squat 70/45 kg

 

Fredagsflås 20/7 kl 12:00 med Björn! 12 platser.

AMRAP 10 min
48 cal Row
24 Wallballs 10/6 kg
12 T2B

Rest 2 min

AMRAP 10 min
48 D.U:s
24 KB-CnJ 24/16 kg
12 Burpee Box Jumps 60/50 cm