CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 18

Måndag 1/5 OBS! kl 10:00 med Björn! 16 platser.
Atletpass 16.30 och 17.45 samt bemannat Open Gym 16.30-20.00 utgår.

Ta med skor för utomhuslöpning!

In teams of 2:

Buy in:
3 rounds of
400m Run
15 Burpees

then
15 Wallclimb
20 CnJ 61/42 kg
25 Burpee Box Jump Over 60/50 cm
30 Pistol Squats
25 Burpee Box Jump Over 60/50 cm
20 CnJ 61/42 kg
15 Wallclimb

Cash out:
400m Run
15 Burpees

 

Tisdag 2/5 kl 16.30 samt 17:45 med Jessica! 16 platser.

”12 days of barbell”

1 Deadlift 40/30 kg
2 Hang Power Clean
3 Front Squats
4 Press
5 Back Squats
6 Push Press
7 Thrusters
8 Hang Squat Clean
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squats
12 Sumo Deadlift High Pull

Rep scheme: 1. 2,1. 3,2,1. 4,3,2,1 and so on

 

Onsdag 3/5 kl 17:30 med Anton! 16 platser.

A) Teknik/skills: HSPU, Pistols, Pull-ups

B) “Mary”
AMRAP 20 min
5 HSPU
10 Pistols
15 Pull-ups

 

Torsdag 4/5 kl 16:30 samt 17:45 med Christopher ! 16 platser.

A) Deadlift 8-8-8 @80% of 1 RM – tempo 2111

B) Reverse Hyper Extensions 20-20-20

C) For time:
12-9-5
Deadlift 100/70 kg
Burpee Box Jump Over

 

Fredagsflås 5/5 kl 17:30 med Jens! 16 platser.

”Deck of Cards”

In teams of 2-4
One team pull a card out of the deck and perform the exercise and amount of reps that shows on the card. Rest of the time active rest.

Spades: Tire Flip
Hearts: Clusters 50/30 kg
Clubs: Sled Push
Diamonds: Farmer’s Walk 2×32/2×24 kg
Joker: 150m Buddy Carry

 

Lördag 6/5 kl 10:00-15.00
Öppet Hus! Atletpass utgår