CrossFit Övik

LAT: 63.304831.
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Måndag 1/1 NYÅRSDAGEN
Atletspass och bemannat Open Gym inställt

 

Tisdag 2/1 kl 16.30 samt 17:45 med Jens! 12 platser.

Girls’ night out

“Christine”
3 rounds for time:
500m Row
12 Deadlift @bodyweight
21 Box Jumps 60/50 cm

“Annie”
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time

“Isabel”
Snatch 60/42.5 kg
30 reps for time

 

Onsdag 3/1 kl 17:30 med Joel! 16 platser.

A) Clean Deadlift to off the ground Deadlift to mid thigh + Clean: (1+1+1) x 3 sets @82% of hs Clean

B) 1 Power Snatch + 1 Snatch x 5.
Pick a medium weight and hit for all 5 sets. Focus is on consistency and speed!

C) 3 sets:
Push-ups x max reps in 30 seconds
Straight arm Plank on Boxes with weight hanging from hips for 60 sec.

 

Torsdag 4/1 kl 16:30 samt 17:45 med Gabbi! 12 platser.

Front Squat

1×3 @ 72%
3-3 @77%
1×3 @82%
2-2 @87%
1×2 @92%
New 2RM?
1×3 @90%
3-3 @80%
3-3-3@70%

 

Fredagsflås 5/1 kl 17:30 med Linda! 16 platser.

A) 3 rft:
75 D.U:s (scale: toe taps against wall)
50 Air Squats
25 Push-ups

Rest 3 min

B) 5 rft:
5 Lateral Jump Burpees
5 CnJ 70/47.5 kg

Time cap: 30 min

 

Lördag 6/1 kl 11:00 med Jessica! 16 platser.

A) Clean Pull 3-3-3 @110%

B) Hang Squat Clean  5-3-3-1-1

C) Complex:
1 Clean Pull + 1 Squat Clean+ 3 Front Squat x 3 @AHAFA

D) “Grace”
For time:
30 Clean and Jerk 60/42.5 kg