CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 37

Måndag 7/9 kl 17:30 med Björn! 16 platser.

A) Progression in legless ropeclimb
B) Suitecase Deadlift 10+10 x 3

C) AMRAP 4 min:

10 KB-Deadlift
5+5 m 2-hand Farmer’s Walk
10 Lateral Jumps

Rest 2 min

AMRAP 4 min:
10 M-ball Deadlift
10 M-ball over shoulder
10 Broadjumps over M-ball

 

Tisdag 8/9 kl 17:30 med Jens! 16 platser.

A) OTM 10 min:
1 Strict/kipping HSPU + 8-10 Burpee on to plate

B) OTM 10 min:
1-2 Wall Climbs + 5-10 Hand Release Push-ups

C) In teams of 2 (for time):
100 CnJ 60/40kg

Every time you break/switch: 14 T2B in the team

 

Onsdag 9/9 kl 7:00 med Björn! 16 platser.

Poweryoga

 

OlyOnsdag 9/9 kl 17:30 med Anton! 16 platser.

A) Power Snatch pos. 3, 3-3-3-3 @70%

B) Power Snatch pos. 4, 3-3-3-3 @70%

C) Snatch Pull fas 2, 3-3-3-3 @85%

D) Snatch pos. 2, 2-2-2-2 @70%

E) Snatch pos. 1 (High Hang Snatch) 3-3-2-2-1 @70-75-80%

 

Torsdag 10/9 kl 17:30 med Jens! 12 platser.

A) (1 Clean Pull + 1 Hang Clean) x 5

B) OTM 10 min
3 Deadlift
2 Low Hang Clean
1 Jerk

C) For time:
15-12-9
CnJ 42.5/25 kg
Burpee Pull-ups

 

Fredagsflås 11/9 kl 17:30 med Jens! 20 platser.

AMRAP 40 min
2 HSPU
3 Pull-ups
4 m Handstandwalk
5 Wallball
6 KB-Snatch
7 TTR

 

Lördag 12/9 kl 11:00 med Björn! 16 platser.

A) Sidoplankan hö + vä x 3
15 Benlyft
15 Höftlyft

B) OTM 8 min
20 sec h-sit

C) Wheel of Death 6-6-6

D) Dragonflags 4-4-4

E) OTM 10min
Plankan 40 sec on, 20 sec off

 

Söndag 13/9 kl 10:00 med Björn! 12 platser.

A) Back Squat
1 x 30 @55%
1 x 20 @65%
1 x 10 @75%

B) Metcon:
21-15-9
Back Squat (from ground) 50/30 kg
Lateral Jump Burpees