CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 38

Måndag 18/9 kl 16.30 samt 17:45 med Christopher! 16 platser.

A) Front Squat 3-3-3-3 @85% – 20X1

B) OTM 8 min
10+10 Bulgarian Split Squat (no weight)

C) For time:
30 Power Clean 50/30 kg
30/20 cal Assault Air Bike
Time cap: 3 min

 

Tisdag 19/9 kl 16.30 samt 17:45 med Jessica! 16 platser.

A) Build up today’s 1RM S.T.O.H (anyhow) in 15 min

B) 4 rounds for time:
400 m Run
15 Wallballs 10/6 kg
10 Push-ups
5 Push Press 50/35 kg

 

Onsdag 20/9 kl 17:30 med Gabbi! 16 platser.

10 rounds for quality:
5 Negative HSPU
10 sec L-sit Hold
5 Strict Pull-ups
10 Pistol Squat
2×18 m Front Rack Walk with KB 24/16 kg

 

Torsdag 21/9 kl 16:30 samt 17:45 med Gabbi! 16 platser

A) Teknik: Hollow Position-Beat Swings- Kipping Pull-up-Chest to Bar-Bar Muscle-Up

B) OTM 8 min
Ring Row, Pull-ups , CTB or Bar M.U:s
Choose a rep number that you know you can handle for 8 minutes.

C) OTM 8 min
1-3 Rope Climb

D) For time:
20 cal Row
20 Burpee over rower

 

Fredagsflås 22/9 kl 17:30 med Anton! 16 platser.

A) AMRAP 1 min
Back Squats @150% BW (Scale: 125 > 100 > 75% BW)

Rest 8 min

B) AMRAP 7 min
7 Power Snatch 40/30 kg
7 Burpee Box Jumps 60/50 cm

 

Lördag 23/9 kl 11:00 med Jens! 16 platser.

Mobility! Focus shoulder and hip