CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 2

Måndag 11/1 kl 16.30 samt 17:45 med Gabbi! 12 platser.

A) Paused Front Squat 4-4-4 @75% – 2323

B) Front Rack Lunges 10 m x 3 @65%

C) For time:

Cash in: 12 cal Assault Airbike

Then perform 3 rounds of:
15 Thrusters 42.5/30 kg
30 D.U:s

 

Tisdag 12/1 kl 16.30 samt 17:45 med Joel! 16 platser

A) “Predator”
4 rounds simultaneously performed in the group:

10 Widegrip Push-ups
20 Mountain Climbers
10 Triceps Extension
40 sec Uneven Planche
20 Sit-ups
20 Russian Twists
20 sec Star Planche
20 Planche Jumps

B) “Flash”
Time cap: 12 min

Repeat 3 times, for time:

Round 1
40 High Knees, 10 Squats, 20 Push-ups

Round 2
20 High Knees, 20 Lunges, 20 Planche Jacks

Round 3
40 High Knees, 10 Push-ups, 20 Planche Legraises

Round 4
20 High Knees, 20 Flutter Kicks, 20 1-legged V-ups

Rx+: Continue with optional amount of rounds if time remains.

 

Onsdag 13/1 kl 7:00 med Björn! 16 platser.

Poweryoga

 

OlyOnsdag 13/1 kl 17:30 med Christopher! 16 platser.

A) Snatch Deadlift 4-4-4 @110% of hs Snatch

B) Snatch Pull 2-2-2-2 @100% of hs Snatch

C) Power Snatch 4-4-4 @30% of hs Snatch
Explosivitet

D) Snatch 3-2-1-1-1

 

Torsdag 14/1 kl 17:30 med Anton! 16 platser.

A) Knee to standing or spänsthopp

B) 6 x 18 m Sprint.

C) Back Squat 6-6-6-6-6-6 @70% – 20X2

Om tid kvar:
D) Stretch

2+2 min Quadstretch against wall á la Skytt

2+2 min Hamstringstretch

 

Fredagsflås 15/1 kl 17:30 med Gabbi! 13 platser.

“Filthy fifty”
For time:
50 Box Jumps (60/50 cm)
50 Jumping Pull-ups
50 Kettlebell Swings (24/16 kg)
50 Steps Walk Lunges
50 Knees to Elbows
50 Push Press (20/15 kg)
50 Back Extensions
50 Wallball Shots (10/6 kg)
50 Burpees
50 Double Unders

 

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

A) Deadlift 5-5-5-5 @60%
Excentric phase with straight legs

B) Romanian Deadlift 7-7-7-7 @50% of hs Deadlift

C) Clean Pulls 3-3-3-3 @80% of hs Clean
Focus on the first positions