CrossFit Övik

LAT: 63.304831.
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Meny

v. 47

Måndag 20/11 kl 16.30 samt 17:45 med Christopher! 12 platser.

A) Hang Snatch from pos. 3, 8-8-8 @70%

B) Snatch Balance 5-5-5-5

C) In teams of 2, AMRAP 14 min
10 Snatch 50/30 kg
15/12 cal Row/AAB
1 on each exercise, can only switch when both is done

 

Tisdag 21/11 kl 16.30 samt 17:45 med Jens! 16 platser.

A) Handstand Core – Balance and stability training

B) 10 rounds back and forth:
Wall Climb + 5 m Wall Walk
10 Push-up on plate
5 KB S.T.O.H + 5 KB OH-Lunge + 5 KB OH-Squat (this complex must be unbroken, one arm at a time)

 

Onsdag 22/11 kl 17:30 med Linda! 12 platser.

A) Romanian Deadlift 6-6-6-6 @50-60% of 1RM Deadlift

B) Renegade Row 8-8 x 3 @intermediate

C) “Scotty”
AMRAP 11 min
5 Deadlifts 142.5/95 kg
18 Wallballs 10/6 kg
17 Burpees over the bar

 

Torsdag 23/11 kl 16:30 samt 17:45 med Gabbi! 12 platser.

A) Front Squat 3-3-3-3 @85%

B) OTM 6 min
4 Front Squat 60/40 kg
AMRAP Lateral Jump Burpees

C) For time:
100 Wallballs 10/6 kg
Every minute on the minute: start with 5 Box Jumps 60/50 cm

 

Fredagsflås 24/11 kl 17:30 med Björn! 16 platser.

For time:
10-9-8-7-6-5-4-3-2-1
Deadlift 120/80 kg
Burpee Box Jumps 60/50 cm
KB-Swings 32/24 kg
x10 D.U:s

 

Lördag 25/11 kl 11:00 med Björn! 16 platser.
Kettlebells! OBS! Ta gärna med svettband för underarmarna (stötdämpning). Jämför mot 1/11.

A) Turkish Get up 2+2 x 4 @intermediate

B) Technique + efficiency: Kettlebell Snatch + 1-arm OH-Squat

C) Lunges w. 1 KB Overhead, 1 KB Front Rack 10+10 x 3 @AHAFA

D) Alternating Z-press 6+6 x 4 @AHAFA

E) Bottom’s up Press 4+4 x 3 @go easy!