CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 46

Måndag 12/11 kl 17:30 med Christopher! 16 platser.

“Rowing Murph”

For time:
1,6 km Row
100 Pull-ups
200 Push-ups
300 Air Squats
1,6 km Row

If you have a vest, wear it. 9/7 kg

 

Måndag 12/11 kl 19.00 med Sophia! 16 platser.

Soma Move

 

OlyTisdag 13/11 kl 16:30 med Robin! 12 platser.

A) Press 5-4-3-2-1 @55-60-65-70-75%

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

C) Build up today’s heavy Snatch Complex:
1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch

 

Tisdag 13/11 kl 17:45 med Jessica! 12 platser.

A) Thruster 5-4-3-2-2-1-1-1

B) “Kalsu”
For time:
100 Thrusters 61/43 kg
OTM 5 Burpees

 

Onsdag 14/11 kl 16.30 samt 17:45 med Joel! 16 platser.

A) 5 rounds:
3 Dual KB DL
1 Single KB Clean L
2 Single KB Front Squat L
1 Single KB Thruster L
3 Dual KB DL
1 Single KB Clean R
2 Single KB Front Squat R
1 Single KB Thruster R

B) 40 sec on, 20 sec rest x 6
KB Toss Row 2 reps/arm
1 KB Clean Lunge
1 Kneeling KB Snatch

C) 8-10 sets
5 Swing Squat Clean
5 Front Rack Back Lunges
5 Burpee Deadlifts
Rest 1 min

D) 30 sec on, 30 sec of x 6
1 Dual KB Deadlift
1 Deadstart 1-arm KB Snatch

 

Torsdag 15/11 kl 16:30 samt 17:45 med Gabbi ! 14 platser.

OTM 42 min

1. 10-20 Pull-ups/CTB
2. 8-12 Burpee Box Jumps Over 60/50 cm
3. 200/150 m Row
4. 8-12 Double Kettlebell Clean 20/16 kg
5. 1-3 Rope Climb
6. 15/12 cal  Assault Bike
7. Rest

 

Fredag ‘45 16/11 kl 12:00 med Jessica! 16 platser.

”Team Zeus”
In teams of two (1 work/1 rest)

3 rft:
30 Wallballs 10/6 kg
30 SDHP 50/35 kg
30 Box Jumps 60/50 cm
30 Push Press 50/35 kg
30 cal Row
30 Push Press 50/35 kg
30 Back Squats 50/35 kg

 

Lördag 17/11 kl 11:00 med Anton! 12 platser.

For time:
20-20-20
18-18-18
16-16-16
14-14-14
12-12-12
10-10-10 of
T2B – Wallballs 10/6 kg – OH-Lunges 60/42.5 kg