CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

V.19

Måndag 6/5 kl 17.30 med Joel! 16 platser.
OBS! Ta med kläder och skor för utomhus.

E4M for 40 min
400m Run
10 one arm swings each side
10 around the world each direction
10 Goblet squats

Måndag 6/5 kl 19.00 med Sophia! 16 platser.

Soma Move

 

OlyTisdag 7/5 kl 16:30 med Robin! 12 platser.

 

Tisdag 7/5 kl 17:45 med Linda! 16 platser.

A) Superset X 3
A1) Landmine Oblique twist 8/8 X 3
A2) 30-45 sec wallfacing handstand hold

Rest 90 sec after A2

B) 3 X Kettlebell complex
3 rep 1/2 TGU R
3 rep 2 arm turkish sit up

Rest 30 sec then perform the complex on left arm

Rest 90 sec between complex

C) Metcon
Amrap 16 min
16/12 cal row alt. AAB
10 strict TTB
18 m bearcrawl
200m run
18m crabwalk

 

Onsdag 8/5 kl 16:30 samt 17:45 med Joel! 16 platser.

A) Block1
SL Deadlift+deadstart clean+backlunge+swing+ and clean=1
Perform 3 Reps each side x5

B) Block 2
Clean+lunge+squat+press+on arm swing+snatch+oh squat+windmill

Same format as block 1

C) 3 sets of
10 Deadstart DBKB cleans to lunge
20 Alt one arm swings

 

Torsdag 9/5 kl 16:30 samt 17:45 med Gabbi ! 16 platser.

A) Superset x3
A1) Pull ups 3-3-3 weighted if you can
A2) Tuck hold 15-30 sec

B) Superset x 3
B1) Renegede Row  8+8
B2) Side Rotations with weight 10/5 kg 40-40-40

C) Seated Good morning 8-8-8 light barbell

D) Amrap 6 min
2 Deadlift 100/70 kg
10 Box Jumps 60/50 cm
20 Du

 

Fredag ‘45 10/5 kl 12:00 med Frank ! 16 platser.

In teams of two:
10 rounds of
5 Wall-balls 9/6kg
3 HSPU
1 Snatch 70/50kg

Then:
20 rounds of
5 Pull-ups
10 Push-ups
15 Air squats

Then:

10 rounds of:
5 Wall-balls
3 HSPU
1 Clean & Jerk 80/60kg

 

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

A1) Push Press 3-3-3-3-3 @AHAFA

A2) Windmill 6+6

B) Metcon
E5M for 20 min
200 m Row
30 m Farmer´s Walk 32/24 kg
30 D.U
10 Dual KB-Push Press 24/16 kg
10 HSPU