CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v. 18

Måndag 2/5 kl 16.30 samt 17:45 med Christopher! 16 platser.
OBS! Ta med skor (+ kläder) för utomhus!

A) Hinshaw Warm-up

B) 4 rounds for time:
400m Run 1:20-1:40
200m Jogg (recovery)
300m 1:20-1:30
100m Sprint
300m 1:20-1:30
100m Sprint
Rest 3 min

 

Tisdag 3/5 kl 16.30 samt 17:45 med Joel! 16 platser.

A) HSPU 4-4-4

B) 4 sets of max reps Archer Push-ups
Rest 2 min between each set

C) 4 sets of max reps Pseudo Planche Push-ups
Rest 2 min between each set

D) AMRAP 18 min

2 HSPU
4 Wallballs
6 Push-ups
8 Squat w. calf raise
10 Alternating KB-CnJ

 

SpecialistOnsdag 4/5 kl 17:30 Linda! 13 platser.

A) Snatch Grip Deadlift 3-3-3 @100% of hs Snatch

B) Snatch Pull 3-3-3 @100% of hs Snatch

C) EMOTM 10 min
1 Snatch Grip Deadlift
1 Snatch Pull
1 Snatch
@65% of hs Snatch

D) EMOTM 10 min
1 Snatch Pull
1 Snatch
@70% of hs Snatch

E) EMOTM 5 min
1 Snatch
@80% of hs Snatch

 

Torsdag 5/5 kl 17:30 med Gabbi! 16 platser.

A) Build up to 1 RM Deadlift in 15 minutes!

B) Deficit Deadlift 6-6-6@65-70 % of todays 1 RM

C) For time:
21-15-9
KB-Swings 24/16 kg
Box Jumps 60/50 cm

 

Fredagsflås 6/5 kl 17:30 med Linda! 12 platser.

Karen and Grace hangin’ out

In teams of two, for time:

“Sync Karen”
150 Synchronized Wallball Shots 10/6 kg

Rest 2 min

“Sync Grace”
30 Synchronized Clean and Jerk 60/42.5 kg

 

Lördag 7/5 kl 11:00 med Anton! 13 platser.

A) Front Squat 7-7-7-7 @75% tempo 11X1

B) Every 90 sec for 6 min:
15 Goblet Squats 24/16 kg
15 KB-Swings 24/16 kg
15 Jumping Air Squats

C) AMRAP 15 min

Cash in:
10-9-8…3-2-1
Front Squats 50/30 kg
Push-ups

Remaining Time:
AMRAP Front Squats 50/30 kg

 

MobilitetsSöndag 8/5 kl 15:00 med Christopher! 16 platser.

A) Poweryoga 24 min

B) Jefferson Curls 3 x 60 sec

C) Ankle Stretch 2+2 min