CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 41

Måndag 10/10 kl 16.30 samt 17:45 med Christopher! 12 platser.

A) Establish your 1 RM 20m Sled Push

B) AMRAP 24 min, In teams of 6:
30m Sled Push/Pull 110 kg (2 work)
cal Assault bike

Static Deadlift Hold 100/70 kg (can’t count calories if the bars are on the ground)
Partition anyhow

You move as pairs, 2 person Sled Push/Pull, 2 person Deadlift 1 bar each, 2 person Assault Bike (1 rest).

 

Tisdag 11/10 kl 16.30 samt 17:45 med Joel! 16 platser.

A) Core special

B) Tabata core

 

Onsdag 12/10 kl 17:30 med Linda! 13 platser.

A) Complex: (1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch) x 5 @80-85% av 1RM Snatch

B) For time:

60 Snatch 50/30 kg (Scale: 30/20 kg)
120 Burpees
240 Wallballs 10/6 kg

Partition anyhow

 

Torsdag 13/10 kl 16:30 samt 17:45 med Björn! 16 platser.

A) Technique and efficiency Box Jumps and Box Jumps Over

B) Technique and efficiency Burpee Box Jumps

C) Technique and efficiency Burpees

D) For time:
50 Burpee Boxjumps 60/50 cm

 

Fredagsflås 14/10 kl 17:30 med Anton! 13 platser.

5 rft:
21 Double KB CnJ 16+16 / 12+12 kg
14 Double KB Thrusters 16+16 / 12+12 kg
7 Deadlift 102.5/70 kg

 

Lördag 15/10 kl 11:00 med Joel! 16 platser.

With a running clock, 3-4 rounds for quality:

1 min max rep Burpees
1 min Plankan
1 min max reps Jumping Jacks
3 min Jump rope
Max rep 30 sec Walking Plankan
Max rep 30 sec Front kick reach
Max rep 30 sec Side burpees