CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 7

Måndag 11/2 kl 17.30 med Björn! 16 platser.
“Flow”
In teams of 2 (I go, you go) @40/30 kg:

10-7-5
Muscle Clean
Power Clean
Squat Clean
Hang Muscle Clean
Hang Power Clean
Hang Squat Clean
Thruster
Behind the Neck Thruster
Narrow Grip OH-Squat

 

Måndag 11/2 kl 19.00 med Sophia! 16 platser.
Soma Move

 

OlyTisdag 12/2 kl 16:30 med Robin! 12 platser.

A) “DDR” Front Squat 13-11-9-7-5-3-1 @60-65-70-75-80-85-90%

B) Push Press 2-2-2-2 @Go heavy!

 

Tisdag 12/2 kl 17:45 med Anton! 16 platser.

A) Superset x 4
A1 Inch Worm Walk 7 reps, tempo 5251
A2 Hip Extensions 10 reps
A3 1-arm supported Handstand Hold against Wall 10s+10s

B) Superset x 4
B1 Roll-out Push-up 5-10+5-10 reps
B2 Strict Supinated Pull-up alt. Ice Cream Makers alt. Hinge Rows @AMAFA
B3 Floor Windshield Wipers 10+10 reps

C) Every 90 sec for 4 rounds
10 V-ups / Tuck Crunches
10 s Hollow Hold
10 Hollow Rocks / Hollow Body Flutterkicks
10 s Hollow Hold

 

Onsdag 13/2 kl 16:30 samt 17:45 med Christopher! 12 platser

A) Teknik: Pull-ups
– Beat Swings
– Banded Kipping Pull-ups

B) Ring Row 8-8-8

C) Ring Dips 6-6-6 @tempo 31X1

D) Ring L-sit Hold for max time x 3

E) Ring Support Hold 1 min x 3

 

Torsdag 14/2 kl 16:30 samt 17:45 med Gabbi! 12 platser.
“Valentine’s date with Annie, Jackie and J.T ”

For time:
Annie
50-40-30-20-10
Double Unders
Sit-ups

Rest 5 min

Jackie
1000 m Row
50 Thrusters 20/15 kg
30 Pull-ups

Rest 5 min

JT
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

 

Fredag ‘45 15/2 kl 12:00 med Jessica! 16 platser.
With a running clock:

Min 1-10:
”Heavy Grace”
30 CnJ @80/60 kg

Min 10-20:
15-12-9
Thrusters 40/30 kg
Lat. Burpees
Pull-ups

Min 20-30:
100 Box Jumps 60/50 cm
*every min 2 Burpees

 

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

A) Filly Press 8-8-8 @AHAFA

B) Superset x 4
B1 See Saw Press AMRAP
B2 KB Push-ups AMRAP

C) KB Complex 6-4-2
Press
Push Press
Jerk

Switch KB between if necessary

D) Hollow Body 1-arm DB/KB Press 8-8-8-8