CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 7

Måndag 15/2 kl 16.30 samt 17:45 med Gabbi! 12 platser.

A) In 20 min, build up a heavy set of:
1 Clean + 1 Hang Clean + 1 Jerk

B) AMRAP 10 min
In teams of 2 (split work anyhow)

8 Deadlift 100/70 kg
8 Lateral Burpees

 

Tisdag 16/2 kl 16.30 samt 17:45 med Joel! 14 platser.

A) Strict CTB/Weighted Pull-ups/Pull-ups 5-5-5-5+

B) Horizontal Row 6-6-6-6

C) For time:

21-15-9
Wallclimbs
Broad Jumps 1 m

 

SpecialistOnsdag 17/2 kl 17:30 med Christopher! 16 platser.
Gymnastics

A) Teknik: Hollow to Superman Arch

B) Beat Swings 10-10-10-10

C) Kipping Pull-ups/CTB 5-5-5-5

D) M.U:s/M.U-Swings 3-2-1-1-1

 

Torsdag 18/2 kl 17:30 med Christopher! 16 platser.

A) Back Squats with rubberband 10-10-10-10 @60% tempo 2021

B) For time, in teams of 2:

100 Jumping Airsquats
10 x 18m KB-Walk Lunges 2*24kg/2*16 kg
10 x 18m KB-Duck Walk 24/16 kg
100 Box Step-ups 60/50 cm
100 Airsquats

 

Fredagsflås 19/2 kl 17:30 med Joel! 16 platser.

“Dirty Thirty”

For time:
30 Box Jumps 60/50 cm
30 Jumping Pull-ups
30 KB-Swings 24/16 kg
30 Walking Lunges
30 KTE
30 Push Press 20/15 kg
30 Back Extensions
30 Wall Ball Shots 10/6 kg
30 Burpees
30 Double Unders

 

Lördag 20/2 kl 11:00 med Anton! 14 platser.

A) Thrusters 5-5-5 @AHAP

B) Dips Max-Max-Max

C) OTM 10 min
10 Double KB-Push Press

D) AMRAP 150 sec:

0.00-0.50: AMCAP Assault Air Bike
0.50-1.00: Rest/transition
1.00-2.00: AMRAP Thrusters 35/25 kg
2.00-2.30: AMRAP Burpees

Points on total cals + reps

 

MobilitetsSöndag 21/2 kl 15:00 med Joel! 16 platser.

40 min passiv stretch/avslappning