CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 38

Måndag 14/9 kl 17:30 med Anton! 16 platser.

A) Ring Dips 8-8-8+

B) Russian Dips 5-5-5+

C) AMRAP 16 min

15 Wallball 10/6 kg
15 Push-ups
15+15 KB-Jerk 20/12 kg
75 S.U:s

 

Tisdag 15/9 kl 17:30 med Jens! 12 platser.

A) OTM 12 min
Odd: 2-8   Pull-ups
Even: 2-8 Chest to bar

B) Barbell Row  5-5-5-5

C) For time:
15-10-5
High Pull
Pull-ups

36 m Farmer’s walk with 2 x 24/16 KB between

 

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

Poweryoga

 

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

A) Snatch 1-1-1-1-1-1-1-1 (go heavy)
1 sec pause in position 5-2

B) DDR Front Squat
1 x 13 @60%
1 x 11 @65%
1 x 9 @70%
1 x 7 @75%
1 x 5 @80%
1 x 3 @85%
1 x 1 @90%

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

A) “Bring Sally Up”: Goblet Squats

B) 3 rounds not for time:
15 Back Squats 60/42.5 kg
15 Box Jumps Over 60/50 cm
15 Goblet Squats 32/24 kg

C) 10 rft:
15 Jumping Air Squats
15 m Bear Crawl

Rx+: with weight west

 

Fredagsflås 18/9 kl 17:30 med Christopher! 20 platser.

“Fight Gone Bad” 5 rounds:

1 min AMRAP on each
– Wall-ball: 20 pound ball, 10 ft target. (Reps)
– Sumo deadlift high-pull: 75 pounds (Reps)
– Box Jump: 20″ box (Reps)
– Push-press: 75 pounds (Reps)
– Row: calories (Calories)
– Rest 1 min

 

Lördag 19/9 kl 11:00 med Christopher! 16 platser.

A) OTM until fail:
2 Snatch Pull + 2 Squat Snatch + 2 OH-Squats

Start @60% of 1RM Snatch, add 5/2.5kg every 3 min until fail

B) In teams of 2: “DT”
5 rft:

12 Deadlift
9 Hang Power Clean
6 Push Jerk

2 stänger om olika starka.

Rx: 70/50 kg

 

Söndag 20/9 kl 10:00 med Anton! 16 platser.

A) Teknik: Headstand

B) Teknik: Forearmstand

C) Teknik: Handstand → Handstand shoulder taps → walk

D) Every 2 min for 12 min:
30 sek head-/forerarm-/handstand-hold or 20 m handstandwalk