CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 15

Måndag 8/4 kl 17.30 med Christopher! 12 platser.

A) Hang Power Clean 10-10-10 @65%

B) Clean and Jerk 5-5-3-1 @Go heavy!

C) Complex:
1 Squat Clean + 1 Front Squat + 1 Jerk Balance x 3

D) ”Grace”
For time:
30 Clean n Jerk 60/42.5 kg

 

Måndag 8/4 kl 19.00 med Sophia! 16 platser.
Soma Move

 

OlyTisdag 9/4 kl 16:30 med Robin! 12 platser.

A) Superset x 5
A1 Seal Row 8-8-6-6-6 @80%+
A2 Pull-ups 5-5-5-5-5

B) OTM till fail
1 Clean + 1 Front Squat + 1 Jerk
Start @40% of hs CnJ. Add 5/2.5 kg each min till fail

 

Tisdag 9/4 kl 17:45 med Linda! 16 platser.
OBS! Ta med skor för utomhuslöpning

A) Superset:
A1 5-6 Pull-ups, tempo 2X12 (jumping or weighted if necessary)
A2 5-10 Depth Push-ups, tempo 21X1 (scale: regular Push-ups)
A3 5 Wallclimbs

No rest between exercises

B) With a running clock:
Min 0-7
10-9-8…3-2-1
Box Jumps/Box Step-ups 60/50 cm
Pull-ups/Jumping Pull-ups

Min 7-14
21-15-9
Wallballs 9/6 kg
KB-Swings 24/16 kg
H.R Push-ups

Min 14-21
50 Sit-ups
50 Burpees
50 Sit-ups

21-26
800m Run/80 Burpees
1000m Row

 

Onsdag 10/4 kl 16:30 samt 17:45 med Joel! 16 platser.

A) In 15min build up today’s heavy KB-complex of:
3 Snatch
2 OH-Squats
1 Push Press
2 OH-Squats
3 Snatch
On each side

B) With 2 KB:s for skill and fun;
Alt KB-Snatch/Clean 20 reps/arm x 4
Try different weights

C) 5 rft:
50 m Clean/Snatch Grip Farmer’s Walk
10 KB-Squat Snatch

 

Torsdag 11/4 kl 16:30 samt 17:45 med Gabbi! 16 platser.

A) Back Squat 8-8-8-8 @75%

B) Superset x 3:
B1 15 Bulgarian Split Squat with KB
B2 15 Bulgarian Split Squat without KB
Then switch leg and do 15+15 reps.

C) AMRAP 16 min
21 KB-Swings 24/16 kg
15 Goblet Squats 24/16 kg
9 Burpees over KB
7 CTB

 

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

“Jack”
AMRAP 20 min
10 Push Press 55/40 kg
10 KB-Swings 24/16 kg
10 Box Jumps 60/50 cm

 

Lördag 13/4 kl 11:00 med Jessica! 16 platser.
OBS! Ta med skor för utomhuslöpning.

In teams of two, for time:
10 Wallclimbs
9 “Ship” 9 rounds of: 7 Squats Clean 70/50 kg,  8 Burpee Box Jump
8 Wallclimbs
7 “Mary” 7 rounds of: 5 HSPU, 10 Pistols, 15 Pull-ups
6 Wallclimbs
5 “DT” 5 rounds of: 12 Deadlift, 9 HPC, 6 STOH 70/50 kg
4 Wallclimbs
3 “Helen” 3 rounds of: 400 m Run, 21 KB-Swings 24/16 kg, 12 Pull-ups
2 Wallclimbs
1 “Karen” 150 Wallballs 9/6 kg