CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 32

Måndag 8/8 kl 17.30 med Christopher! 12 platser.

A) Barbell Row 8-8-8 @80% – X022

B) Renegade Row with KB 4+4 x 3

C) For time:
2K Row

 

Tisdag 9/8 kl 17.30 med Linda! 16 platser.

A) 4 x max Push-ups

B) 4 x max Ring Dips (scale: feet on box, dips on boxes, no rubberband!)

C) OTM 5 min
5-10 Excentric HSPU (tempo 1041, kipp upp ok, scale HSPU on boxes)

D) AMRAP 15 min
1-2-3-4-5 osv. of:

Wallballs 10/6 kg
Lateral Burpees over M-ball
HSPU (scale: Push-ups alt. HSPU on box)
Pull-ups

 

SpecialistOnsdag 10/8 kl 17:30 med Anton! 16 platser.
Oly!

A) Snatch Deadlift 5-5-5 @100% of hs Snatch

B) Hang Power Snatch 3-3-3 @60% of hs Snatch

C) OH-Squat 5-5-5 @70%

D) Snatch Balance 1-1-1 @Go heavy!

E) Squat Snatch 1-1-1-1-1 @75-85%
1 rep each from pos. 5-4-3-2-1

 

Torsdag 11/8 kl 17:30 med Björn! 13 platser.

A) Build up to a hs Thruster

B) OTM 8 min
3 Thrusters @80% of todays hs

C) For time:
20 cal Row
20 Thrusters 35/25 kg
20 Lateraljump burpees

 

Fredagsflås 12/8 kl 17:30 med Jessica! 13 platser.

For time:
1000 m Run
5 rounds Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
10 Clean & Jerk (C&J) 60/40 kg
800 m Run
4 rounds Cindy
8 C&J
600 m Run
3 rounds Cindy
6 C&J
400 m Run
2 rounds Cindy
4 C&J
200 m Run
1 round Cindy
2 C&J

Timecap: 45 min

 

Lördag 13/8 kl 11:00 med Joel! 16 platser.

A) In 3 minutes: Accumulate as much time in Ring Support

B) In 3 minutes: Accumulate time in Bottom of Ring Dip

C) In 3 minutes: Accumulate time in False Grip Ring Pull-up Hold

D) OTM 30 min

Min 1: 5 Strict Pull-ups
Min 2: 8 GHD Sit-ups
Min 3: 6 HSPU
Min 4: 6 T2B
Min 5: 8 OH-Walk Lunges with 1 KB