CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 45

Måndag 7/11 kl 16.30 samt 17:45 med Joel! 16 platser.
OTM for 40 min

Min 1: 2-4 Wallclimb
Min 2: 3-6 KB-Press on each side
Min 3: 8-12 Bupees
min 4: Free amount of Push-ups
Min 5: 1-4 HSPU

 

Tisdag 8/11 kl 16.30 samt 17:45 med Jessica! 12 platser.

A) Teknik: Row

B) Regionals 2012, event 2
For time:
2000 m Row
50 Alternate Pistols
30 Hang Power Clean 100/60 kg

 

Onsdag 9/11 kl 17:30 med Björn 16 platser.

E2M for 24 min

0-2 min: 30-40 Burpees
2-4 min: 30-40 KB-Swings 32/24
4-6 min: 1min Plankan
6-8 min: 30/24 cal Row
8-10 min: 2 Wallclimbs + 40 D.U:s
10-12 min: Rest

And repeat

 

Torsdag 10/11 kl 16:30 samt 17:45 med Christopher! 16 platser.

A) Front Squats 6-6-6-6 @85% – 20X2

B) OH Walk Lunges 3x18m @40% of OH-squat

C) Dumbell OH-Squat 1-3 reps

D) OTM 16 min
Odd: 16 Air Squats
Even: 16 Jumping Lunges

 

Fredagsflås 11/11 kl 17:30 med Joel! 16 platser.
”Dirty thirty”

For Time:
30 Box Jumps 60/50 cm
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12 kg
30 Lunges
30 Knees-to-Elbows
30 Push Press 20/15 kg
30 Back Extensions
30 Wall Balls 10/6 kg
30 Burpees
30 Double-Unders

 

Lördag 13/11 kl 11:00 med Anton! 16 platser.

10 rft:
3 Strict Pull-ups
6 Kipping Pull-ups
9 m Handstand Walk
12 Alternating Pistols