CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 1

Måndag 2/1 kl 16.30 samt 17:45 med Björn! 12 platser.

A) Narrow Grip Bench Press 5-5-5-5

B) For time:
20 cal Row
20 Strict Press 42.5/30 kg
25 cal Row
25 Push Press 52.5/35 kg
30 cal Row
30 Push Jerk 60/42.5 kg

Timecap: 16 min

 

Tisdag 3/1 kl 16.30 samt 17:45 med Jens! 16 platser.

One min work each station two rounds x 2

D.U:s
Wallballs
Assault Air Bike
Farmers Walk 2×24/2×16 kg (Rx+ 32/24)
Ring Row
Push-ups
KB-Swings 24/16 kg (Rx+ 32/24)
Box Jumps
Rope Climb
T2b

 

Onsdag 4/1 kl 17:30 med Linda! 13 platser.

A) Hang Snatch
Build up todays heavy single in 15 min
Start @60%.
Note: Heavy single doesn’t mean 1RM but a weight you can do with a good form today.

B) OTM 1 Hang Snatch
@60 – 65 – 70 – 75 – 80 – 85 – 90 – 95 – 100 – 100+% of todays heavy single. Add load ONLY if you make the lift

C) OTM 15 min

30 D.U:s
1 Snatch
1 Squat Snatch

@80% of 1RM

 

Torsdag 5/1 kl 16:30 samt 17:45 med Jessica & Björn! 16 platser.

A) Find a 1 RM Front Squats in 15 min

B) Front Squats with 3 sec pause 3-3-3-3

C) In teams of two, for time:

Buy in: 1 min L-sit
Then,
42-30-18-12
Goblet Squats 32/24 kg
Box Jumps 70/60 cm

Cash out: 50 Burpees

 

Fredagsflås 6/1 OBS! kl 10:00 med Gabbi! 13 platser.
Bemannat Open Gym 10.00-11.30.

For time:
42-30-18
Wallball Shots 10/6 kg
Power Clean 35/25 kg
Box Jumps 60/50 cm
Push Press 35/25 kg

 

Lördag 7/1 kl 11:00 med Anton! 16 platser.

Zon 1-2
Every 5 min for 40 min:

1-2 Rope Climbs
2-4 Inch Worm Walks with 5 sec pause
3-6 Strict HSPU
4-8 T2B
5-10 Burpees

Remaining time:
Active rest: Row/Assault Air Bike/Jump Rope for quality