CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 50

Måndag 12/12 kl 16.30 samt 17:45 med Jessica! 16 platser.

For time:

50 Burpee Box Jumps Over
EMOTM: 8 KB-Swings 32/24 kg

70 Wallballs 9/6 kg
EMOTM: 8 Burpees

80 cal Row
EMOTM: 8 Box Jumps 50/60 cm

Time cap: 45 min

 

Tisdag 13/12 kl 16.30 samt 17:45 med Gabbi! 13 platser.

A) No pause Front Squat 10-10-10-10 @60-65%

B) Bulgarian Split Squat 6+6 x 4

C) For time:

15-12-9
Front Squat 75/50 kg
Squat Box Jumps

 

Onsdag 14/12 kl 17:30 med Linda! 16 platser.

A) 18 m Handstand Walk/with partrner x 2-4

B) Strict HSPU 5-5-5-5 (scale: feet on box)

C) AMRAP 20 min
1 Wall Climb
1 Burpee
1 Sit-up
1 Pistol Squat
1 Pull-up

Add 1 rep every 3rd round

 

Torsdag 15/12 kl 16:30 samt 17:45 med Jens! 16 platser.

A) Deficit Deadlift 4-4-4-4-4

B) Strict Pull-ups/CTB 6-6-6-6-6

C) For time:

Cash in: 40 cal Row

Then, 9-15-21
CTB
Barbell High Pulls

Cash out: 1 min Ring Support Hold

 

Fredagsflås 16/12 kl 17:30 med Christopher! 13 platser.

“Bulger” (Rowing)

10 rounds for time:

Run/Row 150 meters
7 Chest-to-bar Pull-ups
7 Front squats 60/40 kg
7 Handstand Push-ups

 

Lördag 17/12 kl 11:00 med Björn 16 platser.
“Träningsvärk till jul”

DDR+ (Jämför med 2/11 2016)

A) Back Squats

50% 10 rep
55% 9 rep
60% 8 rep
65% 7 rep
70% 6 rep
75% 5 rep
80% 4 rep
85% 3 rep
90% 2 rep

B) For time:
300 Air Squats

Time cap: 10 min