CrossFit Övik

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Måndag 24/10 kl 16.30 samt 17:45 med Christopher! 12 platser.

A) Uppvärmning: ultimate frisbee

B) Teknik: HSPU

C) CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155# = 102/70 kg
55 Wall-Ball Shots, 20# / 14 = 9/6 kg
55 Calorie Row
55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95# = 61/43 kg
55 Wall-Ball Shots, 20# / 10# = 9/4 kg
55 Calorie Row
55 Hand-Release Push-ups

 

Tisdag 25/10 kl 16.30 samt 17:45 med Gabbi! 12 platser.

A) Snatch Balance 2-2-2

B) Hang Squat Snatch 3-3-3 @70-75 % of hs snatch

C) Snatch 1-1-1-1-1-1
Go heavy but no fails!

D) CrossFit Games Open 14.1
AMRAP 10 min
30 Double Unders
15 Power Snatch 35/25 kg

 

Onsdag 26/10 kl 17:30 med Jessica! 16 platser.

A) Back Squats 5-4-3-2-1 @70-80-85-90-90+

B) Front Squats 5-4-3-2-1 @70-80-85-90-90+

C) 180 m Walking OH-Lunges with plate 15/10 kg

 

Torsdag 27/10 kl 16:30 samt 17:45 med Jessica! 13 platser.

A) Find your 1 RM Squat Clean

B) 4 rounds for time:
27 Box Jumps 60/50 cm
20 Burpees
11 Squat Clean 65/42.5 kg

 

Fredagsflås 28/10 kl 17:30 med Anton! 16 platser.

“Marston”
AMRAP 20 min
1 Deadlift 185/130 kg (Scale: 90% of HS)
10 T2B
15 Barfacing Burpees

 

Lördag 29/10 OBS! kl 10:00-12.00 med Linda! 24 platser.
Halloween-special!

Kom gärna utklädd!

In teams of 4, for time:
2 team mates starts as Zombies, the other 2 as Defenders. When both sides have finished their reps…the Zombies got cured and became Defenders, although the Defenders got infected and became Zombies… to bad! Hence, switch and complete the other side (all 4 team members must have completed their side before switching). You may split work anyhow.

Zombies:
“Blood on the Bar” = 100 Pull-ups
“Walk like the Dead” = 30 Wall Climbs
“Brain Toss” = 100 Wallballs 10/6 kg
“Zombie Sit-ups” = 30 Partner Straight Arm Sit-ups w. M-ball 10/6 kg
“Grave Bursters” = 100 Burpees
“Exorsist Get-up” = 30 Back-to-Arch-Press

Defenders:
“Jump High or Die” = 100 Box Jumps 60/50 cm
“Haul of the Dead” = 300m Partner Carry
“Undeadlift” = 100 Deadlift 85/60 kg
“Suppressing Fire” = 300 Double Unders
“Skull Crushers” = 100 KB-Swings 24/16 kg

*Courtesy of Animas CrossFit for inspiration*