CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 2

Måndag 9/1 kl 16.30 samt 17:45 med Christopher! 12 platser.

A) Back Squat 7-7-7 @80%. Tempo 20X1

B) Overhead Lunges (4+4) x 4 @50% of 1RM OHS

C) For time:

30/25 cal Row
20 Burpees
10 Back Squat (from rack) @65%

 

Tisdag 10/1 kl 16.30 samt 17:45 med Joel! 13 platser.

A) HSPU 3-3-3
Double amount if you aint doin’ strict.

B) Press 4-4-4
Sitting on a bench.

C) Press with KB in rubber band. Any amount x 3

D) For time:

4 Wallclimbs
6 Push-ups
16 Strict Press 42.5/30 kg
4 Wallclimbs
6 Push-ups
16 Push Press 50/35 kg
4 Wallclimbs
6 Push-ups
16 Jerks 60/42.5 kg

 

Onsdag 11/1 kl 17:30 med Jessica! 16 platser.

A) Hollow hold 35 sek on, 20 sek off x 5

B) HSPU 6-6-6-6 (find your type. Deficit, strict, kipp or eccentric)

C) AMRAP 9 min

9 HSPU (scale: Push-ups)
9 Sit-ups
9 cal Row/AB

Rest 2 min

AMRAP 9 min

9 Deadlift 85/60 kg
9 CTB
9 KTE

 

Torsdag 12/1 kl 16:30 samt 17:45 med Björn! 12 platser.

A) Deadlift 7-5-3-1 @AHAFA

B) OTM 7 min
AMRAP Burpee-on-to-plate

C) For time:

21-15-9
Deadlift 100/70 kg (Scale: 50-55% of hs DL)
Barfacing Burpees

 

Fredagsflås 13/1 kl 17:30 med Linda! 13 platser.

Begin at 0:00

AMRAP 12 minutes of:

1 Round of ”Mary”
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups

1 Round of ”DT” (Rx: 70/50 kg, Scale: 50/35 kg)
12 Deadlift
9 Hang Power Clean
6 S.T.O.H

Begin at 18:00

For time:
100m Bear Crawl
50 Wallballs 10/6 kg
20 Burpees

Rest 5 min

4 Rounds for time of:
3 Squat Cleans 80/60 kg (Scale: 60/45 kg)
15 Kettlebell Swings 24/16 kg (Scale: 16/12 kg)
45 Double-unders

 

Lördag 14/1 kl 11:00 med Jens! 16 platser.

A) Paused Front Squats 4-4-4-4 (3 sec pause, go deep)

B) Barbell Squat Jumps 5-5-5 (tng)

C) Metcon for time
Cash in:
80 Wallballs 10/6 kg

then, 3 rounds of:
15 Box Jumps 60/50 cm
15 Goblet Squats 32/24 kg
15 KB-Swings 32/24 kg

Cash out:
2 x 18m Glutes on fire