CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v. 37

Måndag 12/9 kl 16.30 samt 17:45 med Christopher! 16 platser.

A) 1-arm KB Press 6+6 x 3 – 2222

B) Elevated(feet) Push-ups max-max-max

C) OTM 8 min
2 HSPU
8 KB-Swings 24/16 kg

D) AMRAP 15 min
2 TGU
4 KB-Thrusters
8 Suitcase Deadlift with KB
16 Burpees

 

Tisdag 13/9 kl 16.30 samt 17:45 med Jessica! 13 platser.

A) Complex: 1 Snatch + 1 Hang Snatch + 1 OH-Squat @AHAP

B) OTM 12 min
1 Complex @80% of A)

C) 3 rft:
15 Pull-ups
1 Squat Snatch @90%

 

Onsdag 14/9 kl 17:30 med Joel! 13 platser.

A) For time:
100 Air Squats
After each 20th rep: 400 m Run.

B) “The Rammstein”
Back Squat 80/55kg

 

Torsdag 15/9 kl 16:30 samt 17:45 med Björn! 12 platser.

A) Find your 10RM Front Squat

B) Frontrack Lunges 8 steps @65%

C) For time:
50 Front Squats 70/45 kg
Every minute begins with 5 Burpees

Time cap: 10 min

 

Fredagsflås 16/9 kl 17:30 med Jessica! 16 platser.

In teams of 2, for time:

100 D.U:s

3 rounds each:
7 HSPU
5 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

70 D.U:s

3 rounds each:
15 Wallballs

60 D.U:s

3 rounds each:
7 H.R Push-ups
5 KB-SDHP

50 D.U:s

3 rounds each:
15 Wallballs

40 D.U:s

3 rounds each:
7 T2B
5 KB-Lunges

30 D.U:s

3 rounds each:
15 Wallballs

20 D.U:s

3 rounds each:
7 Burpees
5 KB-Thrusters
10 D.U:s

Time cap: 45 min

 

Lördag 17/9 kl 11:00 med Anton! 12 platser.
OBS! Ta med kläder för utomhusträning.

A) Sled Push 40-40-40 m @aim for unbroken

B) 10 min Pistols progressions

C) 10 min T2B progressions

D) OTM 12 min
Min 1: 10-14 Pistols
Min 2: 10-14 T2B
Min 3: 20 m Sled Push