CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v.20

Måndag 13/5 kl 17.30 med Micca! 16 platser.

A) 4 rounds for quality:
8 Ring Row (tempo 3131)
6+6 KB Suitcase Deadlift 24/16 kg
4 Strict Pull-ups

B) Metcon
20 min amrap
In teams of 2 (I go, You go):
20/15 cal AAB/Row
8 Deadlift 70/55 kg
6 Pull-ups

 

OlyTisdag 14/5 kl 16:30 med Robin! 12 platser.

A) Snatch 5-5-5-5 strict and light

B) Snatch 3-3-3-3-3 @70% segmented

C) Snatch 2-2-2-1-1-1 @85%

D) Sumo Deadlift High Pull 8-7-6-5 with KB from boxes

 

Tisdag 14/5 kl 17:45 med Jessica! 12 platser.

A) Clean & Jerk
A1) 20 x 1 @ 60–75% 1RM, go every 30 seconds, start at 60% and add load after every 5 lifts
A2) 15 x 1 @ 75–80%, go every 45 seconds, continue where you ended on A1 and add load after every 5 lifts
A3) 10 x 1 @ 80–90%, go every minute (EMOM), continue where you ended on A2 and add load after every 3 lifts

 

Onsdag 15/5 kl 16:30 samt 17:45 med Joel! 16 platser.

A) OTM 10 min
Odd: 40sec Plank
Even: 8-12 Push-ups

B) Metcon
10 rounds for time:
3 HSPU
6 DL 100/60
9 Pull-ups
12 D.U:s

 

Onsdag 15/5 kl 19.00 med Sophia! 16 platser.

Soma Move

 

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

A) Find your 3 rep max in Power snatch  TnG

B) Hang Squat Snatch  3-3-3 @70%

C1) Renegede Row 8+8 1 sec pause in top

C2) Pull-ups 3-3-3  supinated grip tempo: X221

D) For time:
400 m Run

 

Fredag ‘45 17/5 kl 12:00 med Frank ! 12 platser.
In teams of 2
5 rounds for time:
30 Cal row
30 Burpees
30 Hang Power Clean 50/30kg
30 Pull-ups

 

Lördag 18/5 kl 11:00 med Micca! 16 platser.

A) Superset X 4
A1) 20 sec Handstand hold
A2) 6-8 Ring Dips
A3) 10 sec Hollow hold
A4) 10 sec Hollow rocks

Rest 20 sec after A4

B) Metcon
Amrap 25 min
4 HSPU
6+6 Pistols
8 T2B
10 Box Jumps
12 AbMat Sit-ups