CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v. 30

Måndag 23/7 kl 17:30 med Jens! 16 platser.

A) Back Rack Lunges 12-12-12

B) Sumo Squats 6-6-6

C) Step-ups 5+5 x 3

D) For time:
30-20-10
Jumping Squats (30/20 kg)
Jumping Lunges (30/20 kg)

 

Tisdag 24/7 kl 17.30 med Joel! 16 platser.
OBS! Ta gärna med svettskydd till underarmarna för stötdämpning.

With a kettlebell, for time:
30 KB-Swings
30 Goblet Squats
30 KB-Snatch
30 1-arm OH-Lunges
30 KB-Cleans
30 KB-Jerks
30 KB-Lunges
30 S.D.H.P
30 KB-Thrusters
30 KB-Deadlifts

Each time you drop the kettlebell = 3 Burpees

 

Onsdag 25/7 kl 17:30 med Anton! 16 platser.

A) Superset x 3
1.) Cross Body Step-up 6+6
2.) Elevated Foot Split Squat 8+8, tempo 3131
3.) Thoracic Bridge on Bench, 20-30 s

B) Superset x 3
1.) Body Saw 8-12 reps, tempo 3231
2.) 6-8 KB Front Rack Step-downs, tempo 3021
3.) 8-12 Wall Facing Hip Taps

C) AMRAP 10 min for flow
10+10 1-arm OH-Squat
10+10 Pistols
10 KB Support Leg Lower

 

Torsdag 26/7 kl 17:30 med Jessica! 16 platser.

A) Deadlift – Find today’s 1 RM in 15-20 min

B) Superset x 5
1.) One leg Deadlift 8+8 reps
2.) Russian Get-Ups 10 reps

C) “Diane”
For time:
21-15-9
Deadlift 102.5/70 kg
HSPU

 

Fredagsflås 27/7 kl 12:00 med Jessica! 16 platser.

In teams of two, for time:

100 D.U:s
3 rounds each:
7 HSPU
7 Goblet Squats 24/16 kg

90 D.U:s
3 rounds each:
15 Wallballs 10/6 kg

80 D.U:s
3 rounds each:
7 Pull-ups
5 KB-Swings 24/16 kg

70 D.U:s
3 rounds each:
15 Wallballs 10/6 kg

60 D.U:s
3 rounds each:
7 H.R. Push-ups
5 SDHP 24/16 kg

50 D.U:s
3 rounds each:
15 Wallballs 10/6 kg

40 D.U:s
3 rounds each:
7 T2B
5 Lunges 24/16 kg

30 D.U:s
3 rounds each:
15 Wallballs 10/6 kg

20 D:U:s
3 rounds each:
7 Burpees
5 KB-Thrusters 24/16 kg

10 D.U:s