CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 43

Måndag 22/10 kl 16.30 samt 17:45 med Joel! 16 platser.

A) Clean Pull 5-5-5 @Intermediate

B) Push Jerk 3-3-3 @Intermediate

C) Split Jerk 2-2-2 @Intermediate
No racks!

D) Clean and Jerk 1-1-1 @AHAFA

E) OTM until fail
2 Thrusters
20 D.U:s

Start at 60% of hs Thruster. Add 5/2.5 kg each min till fail

 

Tisdag 23/10 kl 6.30 med Sophia! 16 platser.
Soma Move

 

Tisdag 23/10 kl 17:30 med Björn! 16 platser.

A) Teknik: Handstand

B) Styrka: Handstand

C) For time:
21-15-9
OH-Squat 60/40 kg
HSPU (Scale: H.R Push-ups)

 

OlyOnsdag 24/10 16:30 med Robin! 12 platser.

A) Snatch (from blocks) 2-2-2-2-1-1-1 @70-85%

B) Squat Snatch 3-3-3-2-2-1 @70%

C) Snatch Grip Deadlift 3-3-3-3

 

Onsdag 24/10 kl 17:45 med Robin! 12 platser.

A) Bent Over Row 5-5-5 @AHAFA

B) Clean Shrug 10-10-10 @AHAFA

C) ”Harambe”
AMRAP 15 min
1 Deadlift 120/90 kg
2 CTB
3 Squat Cleans 70/50 kg
4 HSPU

 

Torsdag 25/10 kl 16:30 samt 17:45 med Gabbi! 16 platser.

A) Find your 3 RM Back Squat

B) Bulgarian Split Squat 6+6 x 3

C) Team of 2 “DT with legs” 10 rounds:
12 Lunges 60/40 kg
9 Front squat 60/40 kg
6 over head squat  60/40 kg
Split and work anyhow

 

Fredag ‘45 26/10 kl 12:00 med Björn! 12 platser.

AMRAP 25 min, in teams of 2 (split work anyhow)

Buy in:
8 rounds of:
6 Wallclimbs
8 Squat Clean 70/50 kg
10 Barfacing Burpees
12 Deadlift 70/50 kg
16 Lateral Jumps over the bar

Remaining time AMRAP “Team DT” @70/50 kg
12 Deadlift
9 Hang Power Clean
6 S.T.O.H

 

Lördag 27/10 kl 11:00 med Gabbi! 12 platser.
With a running clock

Min 0-10: 100 Burpees

Min 11-25: 10 rounds Cindy*

Min 26-37: AMRAP 8 min
10 alt. Dumbbell Snatch
5 Burpee Box Jump Over
Add 1 Burpee Box Jump every round

Min: 38-45 “Fran”
21-15-9
Thrusters 42.5/30 kg
Pull-ups

* Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats