CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 13

Måndag 27/3 kl 16.30 samt 17:45 med Gabbi! 16 platser.

A) Front Squat 4-4-4@80 %

B)  3 sec Paused Front Squat 4-4-4 @65 %

C) Complex: (1 Power Clean + 3 Front Squats+ 1 Hang Squat Clean) x 4
Go heavy, no fails!

 

Tisdag 28/3 kl 16.30 samt 17:45 med Jens! 16 platser.

A) Teknik: Handstand Hold

B) False Grip Ring Pull-ups 6-6-6-6

C) Windshield Wipers 4+4 x 4

D) One set max:
L-sit Hold
Ring Support Hold
Planche

Rest one min between each exercise

 

Onsdag 29/3 kl 17:30 med Gabbi! 16 platser.

A) Build up to 1RM Push Press in 15 min

B) OTM 24 min
Min 1: 10-20 Wallballs 10/6 kg
Min 2: 1 round Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
Min 3: 20-40 D.U:s
Min 4: 1-3 Rope Climbs

 

Torsdag 30/3 kl 16:30 samt 17:45 med Jessica! 16 platser.

In teams of 3 (1 work/2 “rest”), for time:
80 Back Squats 80/55 kg
80 Front Squats 70/45 kg
80 BackRack Lunges 60/40 kg
80 Push Press 50/35 kg
80 Thrusters 40/30 kg
80 OH-Squats 40/30 kg

After each finished set you need to do (below) before you can help your team again:
8 T2B
8 Get Up Sit-Ups
8 Back Extensions

 

Fredagsflås 31/3 kl 17:30 med Björn! 16 platser.

A) 30 min Poweryoga

B) 30 min Pilates Work

 

Lördag 1/4 kl 11:00 med Jessica! 10 platser.

A) Barbell row 6-6-6 @80%
Tempo: X011

B)  For time:
1000m Row

C) 15 min AMRAP, in teams of 2:

500m Row
The other do max Pull-ups

Switch after 500m

Reps = total Pull-ups