CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 30

Måndag 20/7 kl 17.30 med Björn! 16 platser.

A) Press 3-3-2-2-1-1

B) OTM 1-20
Odd: 6-15 Burpees on to plate
Even: 20-40 D.U:s / 60-120 S.U:s
OTM 21-40
Odd: 10-20 Pushups
Even: 10-20 Wallball 10/6kg

 

Tisdag 21/7 kl 17.30 med Björn! 12 platser.

A) Deadlift 4-4-4

B) Bent Over Row 4-4-4 @80% of todays 4 rep DL

C) Sumo Deadlift High Pull 6-6-6 @60% of todays 4 rep DL

D) Metcon (for time):

21-15-9

Deadlift @80% of todays 4 rep DL

Lateraljump burpees

 

Onsdag 22/7 kl 7.00 med Björn! 16 platser.

Poweryoga

 

OlyOnsdag 22/7 kl 17.30 med Jens! 16 platser.

A) Slow Snatch Pull 2-2-2

B) Muscle Snatch 4-4-4

C) Snatch Balance 1-1-1

Go heavy (PB?)

D) Complex: 1 Snatch + 1 Hang Squat Snatch + 1 OH-Squat

AHAP

 

Torsdag 23/7 kl 17.30 med Björn! 16 platser.

A) Back Squat 2-2-2

Go heavy, no fail

B) Arrow squats w. towel (4+4) x 3

C) Metcon

AMRAP 18 min:

7 Goblet Squats 24/16 kg

7 KB-Swings 24/16 kg

7 Lateral jumps

7 Burpees

 

Fredagsflås 24/7 kl 17.30 med Jens! 16 platser.

”31 heroes” – In teams of 2-WOD

AMRAP 31 min

8 Thrusters (70/47.5 kg)

6 Rope Climbs

11 Box Jumps (60/50 cm)

Partner 1 performs the workout listed above. Partner 2 runs 400m with a wallball (10/6 kg) . When Partner 2 returns from the run, Partner 1 will grab the wallball, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

 

Lördag 25/7 kl 11.00 med Björn! 16 platser.

A) Heaving Snatch Balance 2-2-2-2-2

B) High Hang Squat Clean 2-2-2-2-2

C) OTM 16 min

With bar or ball

Odd: 8-16 Squat Clean

Even: 8-16 Narrowgrip OH-squats

 

Söndag 26/7 kl 10.00 med Björn! 16 platser.

A) Pistolsquat (8+8) x 4

B) OTM 8 min

Odd: 2-4 Wallclimbs

Even: 6-12 Spider-Man Kick

C) Metcon

AMRAP 12 min:

18 m Bearcrawl

18 Step-ups (60/50 cm)

18 m Walk Lunges