CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 9

Måndag 27/2 kl 16.30 samt 17:45 med Christopher! 16 platser.

A) Press 3-3-3-3-3 @go heavy! Tempo: X021

B) Eccentric HSPU 1-1-1-1-1
10 sec hold in top + 7 sec eccentric phase = 1 rep

C) For time:
15 HSPU
30 Kamelen
100 Press behind the neck 20/15 kg
30 Kamelen
15 HSPU

Scale: HSPU -> Hindu variant

 

Tisdag 28/2 kl 16.30 samt 17:45 med Jens! 16 platser.

A) Pull-ups  2-8 x 4
4 sec hold in top position

B) T2B  4-10 x 4

C) AMRAP 20 min
5 Pull-ups
10 Box Jumps
15 Wallballs
10 T2B
5 HSPU

 

Onsdag 1/3 kl 17:30 med Gabbi! 13 platser.

OTM 40 min

Min 1-10: 1 Clean + 1 Hang Squat Clean + Front Squat + 1 Jerk
Min 11-20: 1 Clean + Hang Squat Clean + 1 Jerk
Min 21–>: 1 Clean and Jerk

Start at 65% of hs Jerk. Add 5/2.5 kg every 5 min, if you fail go back to 80% of the failed weight.

 

Torsdag 2/3 kl 16:30 samt 17:45 med Jessica! 16 platser.

A) OH-Squat 5-5-5

B) In teams of two, for time:

100 Wallballs 10/6 kg
50 Thrusters 50/35 kg
100 Box Jumps 60/50 cm
50 OH-Squats 60/40 kg
100 Burpees
50 Front Squats 70/50 kg

Timecap: 30 min

 

Fredagsflås 3/3 kl 17:30 med Björn! 16 platser.

CrossFit Open 17.2
Passet släpps på games.crossfit.com natten mot fredag

 

Lördag 4/3 kl 11:00 med Linda! 16 platser.

A) Deadlift 3-3-3-3

B) Barbell Row 8-8-8

C) For time:
30/21 cal Row
30 Target Burpees (15 cm above full reach)