CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v. 10

Måndag 4/3 kl 17.30 med Anton! 14 platser.

A) Superset x 3
A1) 4 Contralateral DB OH Reverse Lunges R
4 Contralateral DB OH Step-up R
4 Contralateral DB OH Reverse Lunges R
4 Contralateral DB OH Step-up R

A2) Front Rack Lunges 8+8 reps @AHAFA
Rest 60 s between A1 and A2

B) Front Squat 4-4-4 @87.5%

C) 9-6-3 @60/42.5 > 50/35 > 42.5/30 > 35/25 kg
Power Clean
Front Squats
Thrusters

 

Måndag 4/3 kl 19.00 med Sophia! 16 platser.
Soma Move

 

OlyTisdag 5/3 kl 16:30 med Robin! 12 platser.

A) Teknik: Clean and Jerk

B) OTM till fail
1 Clean + 1 Front Squat + 1 Jerk

Start @40% of hs Clean. Add 5/2.5 kg every 3 min

 

Tisdag 5/3 kl 17:45 med Linda! 12 platser.

A) Superset x 3
A1) Seated Filly press 8/8
A2) 10-20 Push-ups, tempo 2121
Rest 60 sec between A1 and A2

B) Find your 1 rep max (Strict) Press in 15 min

C) For time:
50 D.U:s
10 T2B
10 Press
50 D.U:s
20 T2B
20 Push Press
50 D.U:s
30 T2B
30 Push Jerk

Barbell @85% of 1RM Press

 

Onsdag 6/3 kl 16:30 samt 17:45 med Joel! 16 platser.

A) 8 rounds for flow:
Clean Lunge to Bent Press 3-5 reps/arm
Double Bottom’s Up Clean  6-8 reps
Tactical Snatch to OH-Squat 4-6 reps/arm
Sideswing to Windmill Press 8-10 reps/arm
Chest Supported Swing 10 reps

Rest at least 2 min after each round.
Go slow and steady @medium weight. This is as much mobility as strength

B) E2M for 14 min @AHAFA
50m  KB Front Carry
9 KB Cleans
50m  KB Front Carry

 

Torsdag 7/3 kl 16:30 samt 17:45 med Gabbi 16 platser.

A) Double KB-Goblet Squats 6-6-6 @AHAFA, tempo 3331

B) 2 min on/1 min off x 5
150 m Run
5 Burpee Box Jumps
Remaining time: AMRAP Burpees

Rest 2 min

C) 2 min on/1 min off x 5
18 m Bear Crawl
10 KB-Swings 24/16 kg
Remaining time: AMRAP Wallballs 9/6 kg

 

Fredag ‘45 8/3 kl 12:00 med Björn! 16 platser.
In teams of 2, for time:

200 D.U:s

3 rounds each:
7 HSPU
5 Goblet Squats

180 D.U:s

3 rounds each:
15 Wallballs 9/6 kg

160 D.U:s

3 rounds each:
7 Pull-ups
5 KB-Swings

140 D.U:s

3 rounds each:
15 Wallballs

120 D.U:s

3 rounds each:
7 H.R Push-ups
5 KB-Sumo Deadlift High Pull

100 D.U:s

3 rounds each:
15 Wallballs

80 D.U:s

3 rounds each:
7 T2B
5 KB-Lunges

60 D.U:s

3 rounds each:
15 Wallballs

40 D.U:s

3 rounds each:
7 Burpees
5 KB-Thrusters

20 D.U:s

Rx: KB @32/24 kg

Timecap: 40 min

 

Lördag 9/3 kl OBS! kl 10.00-12:00 med Jessica! 24 platser.
CrossFit Open 19.3

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