CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 5

Måndag 30/1 kl 16.30 samt 17:45 med Björn! 16 platser.

A) KB-CnJ 25 rep (left) for quality

B) KB-CnJ 25 rep (right) for quality

C) 4+4 CnJ @AHAFA

D) AMRAP 8 min
8 KB-CnJ (right) + 8 OH-Lunges 16/12 kg
8 KB-CnJ (left) + 8 OH-Lunges 16/12 kg
8 V-Ups
8 Box Step-ups 60/50 cm

Rest 2 min

Repeat 3 times

 

Tisdag 31/1 kl 16.30 samt 17:45 med Joel! 16 platser.

3 rounds of:

30 s High Pull-ups + 30 s Bar Dips
Rest 1-2 min
30 s L-sit Pull-ups + 30 s Diamond Push-ups
Rest 1-2 min
30 s Leg Raises + 30 s Pike Push-ups
Rest 1-2 min
30 s Squats + 30 s Lunges
Rest 1-2 min
30 s Windshield Whipers + 30 s Push Burn
Rest 1-2 min

 

Onsdag 1/2 kl 17:30 med Jessica! 16 platser.

A) Deadlift
1 x 7 @75-82.5%
1 x 5 @80-87.5%
1 x 3 @82.5-90%
1 x 5 @AHAFA

B) OTM 18 min
Min 1:10-20 Wallballs 10/6 kg
Min 2: 10-20 cal Row
Min 3: 30-60 D.U:s

 

Torsdag 2/2 kl 16:30 samt 17:45 med Jens! 16 platser.
”Träningsvärk”

A) OTM 10 min
12-16 KB-Swings
12-16 Goblet Squats

B) For time:
400m Frontrack Lunges with KB

Time cap: 30 min

 

Fredagsflås 3/2 kl 17:30 med Gabbi! 13 platser.

Regionals 15.3
For time:
104 Wallball Shots 10/6 kg
52 Pul-lups

Rest 1 min, then

Regionals 15.4
4 rounds of:
28 Alt. Pistols Squats
15 Power Cleans 42.5/30 kg

 

Lördag 4/2 kl 11:00 med Jessica! 16 platser.

OTM 40 min
Min 1: 1-3 Rope Climbs
Min 2: 40 sec Hollow Hold
Min 3: 3-10 Strict HSPU
Min 4: 10-16 Pistols with Medball 10/6
Min 5: 1-3 Ring M.U:s (scale: 1-3 Wallclimbs)