CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 14

Måndag 1/4 kl 17.30 med Anton! 12 platser.

A) Back Squat 20-20-20 @50%

B) Superset x 4
B1) 6+6 1-legged Broad Jumps
B2) KB Front Rack Leg Lowering 6+6 @AHAFA, tempo 3031
B3) 1-legged Box Jumps 6+6

C) AMRAP 6 min
10 Back Squat 60/42.5 kg
15 Box Jump Over 60/50 cm
20 Deadlift 60/42.5 kg

 

Måndag 1/4 kl 19.00 med Sophia! 16 platser.
Soma Move

 

OlyTisdag 2/4 kl 16:30 med Robin! 12 platser.

A) Snatch 4-4-4-4-4 @70%
Don’t drop the bar!

B) Deadlift 1-1-1-1-1-1-1-1-1-1 @120% of hs Jerk
6-8 sec down

C) Snatch 2-2-1-1 @80-100%

 

Tisdag 2/4 kl 17:45 med Jessica! 12 platser.

A) Push Press 3-3-3 @72% of hs Jerk

B) Push Jerk 2-2-2 @82% of hs Jerk

C) Split Jerk 1-1-1 @92% of hs Jerk

D) OTM 15 min
1 CnJ @80%

 

Onsdag 3/4 kl 16:30 samt 17:45 med Joel! 16 platser.

A) Pull-ups 6-6-6-6
End each set with 10-15 sec hold at the top

B) Move the kettlebell 10 x 5 each side

C) Superset x 4
C1) 6 reps Ring Row @slow and steady!
C2) 10 reps Pullovers

 

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

10 rft:
1-2-3-4-5-6-7-8-9-10 Clean and Jerk 60/42.5 kg
Perform one round “Cindy”* after each round

*”Cindy”
5 Pull-ups
10 Push-ups
15 Air Squat

 

Fredag ‘45 5/4 kl 12:00 med Linda! 16 platser.
OBS! Ta med skor för utomhuslöpning.

In teams of 2, split anyhow, for time:
100 KB-Swings 32/24 kg
400m Run
100 Thrusters 42.5/30 kg
400m Run
100 Pull-ups
400m Run
100 Wallballs 9/6 kg
400m Run
100 KB-Swings 32/24 kg

Both athletes run together.

Time cap: 30 min

 

Lördag 6/4 kl 11:00 med Christopher! 16 platser.

A) Overhead Squats 6-6-6 @75% – tempo: 2021

B) Suitcase Deadlift 4+4 x 3 @for quality

C) Banded ”Finnen” 5-5-5

D) 3 rounds for quality:
18+18m Glutes on Fire
20 Jumping(High) Air Squats
18m Lunges