CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v. 9

Måndag 25/2 kl 17.30 med Christopher! 16 platser.

A) Press 7-7-7 @75% – tempo X121

B) In teams of 2 (I go, you go)
16 rft:
3 Hang Clean and Jerk 60/40 kg
5 Strict Pull-ups
7 Burpees

Rx+: 70/50 kg

 

Måndag 25/2 kl 19.00 med Sophia! 16 platser.
Soma Move

 

OlyTisdag 26/2 kl 16:30 med Robin! 12 platser.

A) Back Squat 25-25-25-25 @45%
Superset: +10 Grodhopp

B) Deadlift 25-25-25-25 @45%
Superset: + 10 KB-Swings

 

Tisdag 26/2 kl 17:45 med Linda! 12 platser.

A) OTM 10 min
Odd: 50 sec Plankan
Even: 10-15 Push-ups

B) Teknik: HSPU

C) “Bradshaw”
10 rounds for time of:
3 HSPU
6 Deadlifts @102.5/70 kg
12 Pull-ups
24 D.U:s

 

Onsdag 27/2 kl 16:30 samt 17:45 med Joel! 16 platser.

A) 5 rounds:
1 KB Push-up + 1 KB-Swing + 1 KB Clean and Press
1 KB Push-up + 1 KB-Swing + 1 KB Clean and Press +1 KB-Squat
1 KB Push-up + 1 KB-Swing + 1 KB Clean and Press +1 KB-Squat + 5 KB-Swings
Rest 1-2 min

B) Each 30 sec for 12 min
1 KB Deadlift
1 Pendulum Swing
1 Goblet Squat

C) Gorilla Complex (2 KB:s)
8 Gorilla Rows
5 Clean & Thrusters
10 Swings

 

Torsdag 28/2 kl 16:30 samt 17:45 med Gabbi! 16 platser.

A) OTM 10 min
1 Power Clean + 1 Hang Power Clean
Build weight

B) Power Clean 3-3-3 TnG @75%

C) Hang Power Clean and Jerk 2-2-2@50% of hs Jerk

D) For time:
15/12 cal Assault Air Bike
10 Clean and Jerk 42.5/30 kg > 35/25 kg
20 Wallballs 9/6 kg

 

Fredag ‘45 1/3 kl 12:00 med Jessica! 12 platser.

In teams of two, for time:

10 rounds (I go – you go):
12/10 cal Row/AAB
10 Hang Power Clean 50/35 kg

Split anyhow – both work
50 Hang Power Snatch 50/35 kg
100 Burpee Box Jumps 60/50 cm

6 rounds (I go – you go):
10 DB-Snatch 22.5/15 kg
10 DB-CnJ
10 OH-Lunges

Split anyhow – both work
100 HSPU
400 D.U:s

10 rounds (I go – you go):
8 Pull-ups
8 Thrusters 50/35 kg

 

Lördag 2/3 OBS! kl 10:00-12.00 med Björn! 24 platser.
CrossFit Open 19.2

Passet släpps natten mellan tors och fre på games.crossfit.com