CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v. 17

Måndag 23/4 kl 16.30 samt 17:45 med Joel! 12 platser.

OBS! Ta med kläder + skor för utomhus.

For quality:
1-2-3…8-9-10 Snatch @challenging but doable weight
Between each set: 200m Run

Cash out: 800m Run

 

Tisdag 24/4 kl 16.30 samt 17:45 med Jens! 16 platser.

A) Superset x 3
1.) 8-15 GHD Sit-ups with stick
2.) 5-8 each side, GHD Twists with stick
3.) 5-8 each side, GHD Side Crunches

B)  12-20 GHD Back Raises with 10-20 sec hold at the end

C) 3 rounds for quality:
Planch hold joint touch

Go as slowly as possible

 

Onsdag 25/4 kl 17:30 med Jessica! 16 platser.

A) Power Clean 2-2-2-2-2 @80%

B) Power Clean 1-1-1-1 @90%

C) Power Clean 3-3-3 @85%

D) OTM 10 min
2 Split Jerk
Start at 65%, add 2.5-5 kg each 2 min

 

Torsdag 26/4 kl 16:30 samt 17:45 med Robin! 12 platser.

A) OH-Squat 5-4-3-2-1
Aim for new PR!

B) Segmented Snatch Grip Deadlift 5-5-5-5-5 @moderate weight
With pauses at position 3, 2 and 1

C) “Randy”
For time:
75 Snatch 35/25 kg

 

Fredag 45 27/4 kl 12:00 med Jessica! 16 platser.

OBS! Ta med kläder + skor för utomhus.

In teams of two, 1 work/1 rest
Cash in: 800 m Run
then, AMRAP 20 min
20 KB-Swings 32/24 kg
20 Goblet Squats 32/24 kg
20 Burpee Box Jump 60/50 cm

 

Lördag 28/4 kl 11:00 med Linda! 16 platser.

A) Every 90 sec x 15
1 Thruster

Start at 80% of 1 RM. At the 5th lift – raise to 85% of 1 RM. At the 10th lift – raise to 90%. The last 5 lifts – go heavier each lift if it feels good!

B) “Fran”
For time:
21-15-9
Thrusters 42.5/30 kg
Pull-ups