CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 1

Måndag 4/1 kl 16:30 samt 17.45 med Joel! 12 platser.

A) Press 5-3-1+ @75-85-95%

B) Every 30 sec for 10 min:
1 Clean and Push Jerk with 2 sec paus on jerk

C) 2 rft:

1 Box Jumps – 5 Thrusters
2 Box Jumps – 4 Thrusters
3 Box Jumps – 3 Thrusters
4 Box Jumps – 2 Thrusters
5 Box Jumps – 1 Thrusters

60/50 cm – 40/30 kg

 

Tisdag 5/1 kl 16:30 samt 17.45 med Christopher! 16 platser.

A) Ring Row 8-8-8 @2121

B) Excentric Pull-ups (weighted) 5-5-5 @3003

C) Metcon: “30% of Jane”
For time:
30 Burpee Pull-ups

 

Onsdag 6/1 kl 7:00 med Björn! 16 platser.

Poweryoga

 

OlyOnsdag 6/1 kl 17:30 med Anton! 16 platser.

A) Reverse order Power Clean; start from pos. 1 and do 1 rep, then from pos. 2 do 1 rep, pos. 3 do 1 rep, pos 4 do 1 rep, pos 5 do 1 rep. @60-70% x 5 sets

B) Complex: 1 Power Clean + 1 Front Squat + 1 Squat Clean x 5 @80% of hs Clean

C) Hang Squat Clean from blocks (pos. 1-2).
Explosivitet under.

 

Torsdag 7/1 kl 17:30 med Gabbi! 16 platser.

A) No pause Back Squat 15-15-15 @60%

B) Jägarvila 3 min

C) AMRAP 18 min

15 Air Squats
10 Tuck Jumps
5 Burpees
18 m Walk Lunges

 

Fredagsflås 8/1 kl 17:30 med Joel! 16 platser.

“The people’s militia”

For time:
10-9-8…3-2-1

Strict Pull-ups
Sit-ups
Push-ups
x 10 Jumping Jacks

 

Lördag 9/1 kl 11:00 med Christopher! 16 platser.

A) OH-Squats 6-6-6-6 @60% – 32X0

B) Snatch Balance 3-3-3 @70%

C) In teams of 2, for time:
50 Burpees
25 Squat Snatch 50/30kg
10 Wall Climbs
25 Squat Snatch 50/30kg
50 Burpees