CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 48

Måndag 27/11 kl 16.30 samt 17:45 med Christopher! 12 platser.

A) KB Row on bench 10-10-10 @AHAFA

B) Chest to bar 5-5-5+

C) 10 rft:
30 D.U:s
10 Pull-ups
10 Push Press 42.5/30 kg

 

Tisdag 28/11 kl 16.30 samt 17:45 med Jens! 16 platser.

A) Seated Press 8-8-8-8 @AHAFA

B) In teams of 2, for time:
200 Burpee-to-KB-to-Thruster
Every 2 min: 36m Partner Carry

Cash out: 300 D.U:s

 

Onsdag 29/11 kl 17:30 med Jessica! 12 platser.

Squat Clean
A) 20 x 1 @ 60-75% of HS Clean – Go every 30 sec, add load after every 5 lifts

B) 15 x 1 @ 75-80% of HS Clean – Go every 45 sec, add load after every 5 lifts

C) 10 x 1 @ 80-100% of HS Clean – Go every minute, add load after every 3 lifts

 

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

A) Snatch Grip Deadlift 2-2-2 @100-120% of hs Snatch
3 sec pause in pos. 2

B) Complex: Snatch Pull + Snatch+ Hang squat Snatch x3 AHAFA
C Snatch 3-3-2-2-1-1
75-80-85-90-95-100 % of hs Snatch

 

Fredagsflås 1/12 kl 17:30 med Christopher! 14 platser.
OBS! Ta med skor (+kläder) för utomhuslöpning

For time:
21-15-9
Thrusters 42.5/30 kg
HSPU
Wallballs 10/6 kg

Rest 5 min

For time:
800m Run
40 cal Row
20 Burpees over the rower

 

Lördag 2/12 kl 11:00 med Jens! 16 platser.

OTM 40 min
Min 1: 15+15 Bulgarian Split Squat Jumps on pilates ball
Min 2: 30 Planche Hold Leg Jumps
Min 3: 10 CTB+T2B
Min 4: 10 Push-ups with a twist
Min 5: 6+6 Inverted Burpee Pistols