CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 47

Måndag 21/11 kl 16.30 samt 17:45 med Jens! 13 platser.

A) Complex: (2 Squat Clean + 1 Push Jerk) x 5 @AHAP

B) ”Crazy Grace”
For time:
30 Clusters 60/40 kg
Every time you drop the bar you must perform 9 Burpee Tuckjumps

 

Tisdag 22/11kl 16.30 samt 17:45 med Gabbi! 16 platser.

A) Two rounds for quality:
Max Pull-ups (suppinerat grepp)
45 sec Nose To The Wall Hold
30 sec Hollow Rock
Max Pull-ups (pronerat grepp)
45 sec Nose To The Wall Hold
30 sec Hollow Rock

B) In teams of two, for time:
100 Thrusters 20/15 kg
100 Sit-ups
100 Burpees
100 D.U:s

Split and work equally

 

Onsdag 23/11 kl 17:30 med Joel! 16 platser.

A) Teknik/Skills: Pull-ups (different types)

B) 3 rft:
10 KB-Swings
10 Goblet Squats
10 Alt Kb-snatches (as deep as you can go)

 

Torsdag 24/11 kl 16:30 samt 17:45 med Jessica! 16 platser.

A) Paused Back Squats (3 sec) 3-3-2-2-1

B) In teams of two:

30 Synchronized Barfarcing Burpees
30 Synchronized Goblets Squats 32/24 kg
30 Pistols
30 Synchronized OH-Squats 40/30 kg
30 Synchronized Barbell Squats 40/30 kg

 

Fredagsflås 25/11 kl 17:30 med Anton! 16 platser.

AMRAP 22 min

22 KB-Swings 24/16 kg
11 Goblet Squats 24/16 kg
22 D.U:s
11 KB Push-ups

 

Lördag 26/11 kl 11:00 med Christopher! 16 platser.

A) Press 5-5-5-5 @85% – tempo: X121

B) Build up to 1RM max height Wallball Shot

C) “Tjock & Snabb Rodd-edition”

For time:
50 Wallballs 10/6 kg
40 cal Row