CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 4

Måndag 22/1 kl 16.30 samt 17:45 med Christopher! 16 platser.

A) Pull-ups 10-10-10

B) OTM 10 min
Odd: 10 Shoulder Touches
Even: 10 KB Row 24+24/16+16 kg

C) “KB Fran”
For time:
21-15-9
1-arm Alternating KB Thrusters 24/16 kg
Pull-ups

 

Tisdag 23/1 kl 16.30 samt 17:45 med Jens 16 platser.

A) Muscle Snatch 5-5-5-5 @40%

B) Hang Snatch Pull 2-2-2-2 @100-120%

C) Snatch 6-6-4-4-2-2 @ 75-85-95%

D) Open 18.0
For time:
21-15-9
Alternating Dumbbell Snatch 22.5/15 kg
Lateral Burpee over dumbbell

 

Onsdag 24/1 kl 17:30 med Joel! 16 platser.

”The Lumberjacks”

20 Deadlifts 125/85 kg
Run 400m
20 KB-Swings 32/24 kg
Run 400m
20 Overhead Squats 52.5/35 kg
Run 400m
20 Burpees
Run 400m
20 Pull-ups (Chest to Bar)
Run 400m
20 Box Jumps 60/50 cm
Run 400m
20 DB Squat Cleans 22.5/15 kg kg alt. KB Squat Cleans 24/16 kg
Run 400m

 

Torsdag 25/1 kl 16:30 samt 17:45 med Gabbi! 12 platser.

A) Bench Press 3-3-3 @85%

B) Push Jerk 3-3-3@75%

C) For time:
21-15-9
Deadlift 50/35 kg
Box jumps 60/50 cm
S.T.O.H 50/35 kg

 

Fredagsflås 26/1 kl 12:00 med Linda! 16 platser.

“It takes two to tango”
In teams of 2, split anyhow
AMRAP 20 min

A) “Grace”
30 CnJ 60/42.5 kg

then,
B) ”Marco”
3 rft:
21 Pull-ups
15 HSPU
9 Thrusters 60/42.5 kg

 

Lördag 27/1 kl 11:00 med Björn! 12 platser.

Min 1-12
”Rowing Helen”
3 rft:
400m Row
21 KB-Swing 24/16 kg
12 Pull- ups

Min 12-24
”Burpee Mary”
5 rft:
5 HSPU
10 Pistols
15 Burpees

Min 24-36
7 rft:
10 T2B
8 Front Squat 70/50 kg
6 Barfacing Burpees