CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v. 18

Måndag 31/4 kl 16.30 med Gabbi! 16 platser.
OBS! Pga Valbord utgår 17.45 passet. Bemannat Open Gym 16.30-19.00.

A) Practise your HSPU for 10-15 min.

B) (4 Push Press + 4 Push Jerk) x 5 @AHAFA

C) Build up today’s heavy single Push Jerk

 

Tisdag 1/5 OBS! kl. 10.00-11.15  med Jessica! 16 platser.
OBS! 16.30- samt 17.45-passet och bemannat Open Gym 16.30-20.00 utgår.

In teams of two, for time:
5 rounds (I go, You go):
30 D.U:s
10 Wallballs 10/6 kg

Directly in to:
100 Power Cleans 65/45 kg
80 DB Push Press 22.5/15 kg (alt KB)
60 Front Squats 65/45 kg
40 DB Snatch 22.5/15 kg
20 Front Rack Lunges 65/45 kg
10 Pistols (each)
And back.

Directly in to:
5 rounds (I go, You go):
30 D.U:s
5 Squat Clean 65/45 kg

 

Onsdag 2/ 5 kl 17:30 med Björn! 16 platser.
OBS! Ta med kläder + skor för utomhus.

For time:
400m Run
40 Broad Jumps 1m
40 Burpees
300m Run
30 Broad Jumps 1m
30 Burpees
200m Run
20 Broad Jumps 1m
20 Burpees
100m Run
10 Broad Jumps 1m
10 Burpees

 

Torsdag 3/5 kl 16:30 samt 17:45 med Christopher! 16 platser.
Christopher especiale!

A) 10 Bicep Curls + 15 Shoulder Press x 3

B) 5 Supinated Pull-ups + 10 Bar Row x 3

C) 10 Delt Raises + 5+5 Straight Raises x 3

D) 10 Rubberband Push-downs + 10 Narrow Push-ups x 3

E) 5-5-5 Narrow Grip Bench Press

 

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

Every 5 min for 30 min
400m Run/570m Row
10 Push-ups
10 alt. KB-Snatch 24/16 kg
10 Goblet Squats 24/16 kg

 

Lördag 5/5 kl 11:00 med Anton! 16 platser.

A) Superset x 3
1.) 5 Front Squat @tempo 5551, AHAFA, rest 1 min
2.) Staggered Stance Deadlift 6-8 reps/leg @tempo 4111, AHAFA, rest 2 min

B) Superset x 3
1.) KB Front Rack Box Step Down 6-8 reps/leg @tempo 4111, AHAFA, rest 45 sec
2.) Elevated Foot Split Squat w. Double KB/DB:s, 6-8 reps/leg @tempo 4111, AHAFA, rest 45 sec

C) 3 rounds for quality:
5+5 1-arm OH-Squat
5 Inchworm Walk @tempo 4242
5+5 Double KB RDL
10+10 Leg Raises over KB
10 KB Front Rack Tall Knee to Standing