CrossFit Övik

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Måndag 31/12 NYÅRSSPECIAL OBS! kl 10.00 med Jessica! 16 platser.

“The Avengers”
In teams of 2 (I go/u go), for time:

“Thor”
8 rounds:
16 DB-Snatch 22.5/15 kg
8 DB-CnJ 22.5/15 kg

“Captain America”
8 rounds:
14 OH-Lunges 20/15 kg
8 Sit-ups w. plate 20/15 kg

“Black Widow”
8 rounds:
12 T2B
6 H.R. Push-ups

“Iron Man”
8 rounds:
10 Pull-ups
5 Deadlift 80/55 kg

“Black Panter”
8 rounds:
8 Burpee Tuck Jumps
4 Strict HSPU

“Hulk”
8 rounds:
6 Slamball Cluster 30/20 kg
3 Power Clean 80/55 kg

“Spider-man”
8 rounds:
4 Bar M.U:s
2 Wallclimbs

 

Tisdag 1/1 NYÅRSDAGEN

Inställt!

 

Onsdag 2/1 OBS! kl 17:30 med Joel! 16 platser.
A) Teknik 15 min: Double KB-Swings/Clean

B) OTM 20 min
1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Thruster
With 2 KB:s. Go heavy!

C) OTM 10 min
(1 Deadlift + 1 Bent Over Row + 1 Dead Start Clean + 1 Snatch) x 2
With 2 KB:s. Go heavy!

 

Torsdag 3/1 OBS! kl 17:30 med Anton! 16 platser.

A) Back Squat 3-3-3-3-3 @77.5-80-82.5-85-87.5%

B) Superset x 3
B1) GHD Hip Extensions 10-20 reps
B2) Bulgarian Split Squat 6+6, tempo 3132, AHAFA

C) For time:
20 Back Squat @100/75% BW
No racks allowed. Scale as needed

Time cap: 2 min

 

Fredag ‘45 4/1 kl 12:00 med Björn! 16 platser.

OTM till fail:
10 Burpees
1 Clean and Jerk

Start at 60% of hs CnJ. Add 5/2.5 kg every 5 min

 

Lördag 5/1 kl 11:00 med Anton! 16 platser.

A) KB-complex per arm x 3 @AHAFA
3 1-arm Sit-up
1 Turkish Get Up
3 KB-Windmill

B) Teknik: KB CnJ

C) 5 rounds of continuous work with 1 KB, AHAFA
5 KB Sumo Deadlift
5 KB Goblet Squats
5 KB Russian Swings
5 KB American Swings
5 KB CnJ/arm