CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 20

Måndag 14/5 kl 16.30 samt 17:45 med Joel! 16 platser.

A) Sälrodd 8-8-8-8

B) Pull-ups 6-6-6-6

C) Rubberband Row 10-10-10-10

D) Seated Bent Over Row 8-8-8-8 (incline)

E) Bent Over Row 6-6-6-6 @GO HEAVY!

 

Tisdag 15/5 kl 16.30 samt 17:45 med Jens! 16 platser.

A) Bench Press 8-8-8+ @70%

B) Tall Jerk 3-3-3-3

C) Pause Jerk 2-2-2-2 @AHAFA

D) ”Grace”
For time:
30 Clean and Jerk 60/42.5 kg

 

OlyOnsdag 16/5 kl. 16.30 med Robin! 10 platser.

A) Press 3-3-2-2-1 @80-85%

B) Split Jerk 2-2-2 @87.5%

C) Complex:
3 Strict Press + 2 Push Press + 1 Split Jerk
(Work up to max with small jumps, start @50% of HS Press)

 

Onsdag 16/5 OBS! kl 17:45 med Christopher! 16 platser.
Repeat from 160809. OBS! Ta med skor för utomhuslöpning.

A) DDR Back Squat
1 x 13 @60%
1 x 11 @65%
1 x 9 @70%
1 x 7@75%
1 x 5 @80%
1 x 3 @85%
1 x 1 @90%

B) “Speed Murph”
For time:
400m Run
20 Pull-ups
40 Push-ups
60 Squats
400m Run

 

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

7 rounds for time:
7 Power Clean
7 Front Squat
7 Push Press

After each round do:
Round 1: 20 Box Jumps Over 60/50 cm
Round 2: 20 cal Assault  Bike
Round 3: 100 D.U:s/200 S.U:s
Round 4: 20 Burpees
Round 5: 20 cal Row
Round 6: 20 Pull-ups
Round 7: 200 m Run

Rx: 50/35 kg
Rx+ 60/40 kg

 

Fredag ‘45 18/5 kl 12:00 med Björn! 16 platser.

“Filthy Fifty”
For time:
50 Box Jumps 60/50 cm

50 Jumping Pull-ups
50 KB-Swings 24/16 kg
50 steps Walking Lunges
50 KTE
50 Push Press 20/15 kg
50 Back Extensions
50 Wallballs 9/6 kg
50 Burpees
50 D.U:s

 

Lördag 19 /5 kl 11:00 med Björn! 16 platser

A) Teknik Box Jumps, Burpees, Wallballs, Kick up (handstand)

B) AMRAP 10 min
10 Box Jumps Over 60/50 cm
10 Burpees
10 Wallballs 10/6 kg 
10 Kick ups