CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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Måndag 16/5 kl 16.30 samt 17:45 med Gabbi! 12 platser.

A) OTM 10 min
Odd: 30 sec Row
Even: 8-10 Burpees over Rower

Rest 5 min

B) AMRAP 10 min
10 Pull-ups
15 Box Jumps 60/50 cm
20 Sit-ups

Rest 5 min

C) AMRAP 10 min
24 D.U:s
12 Wallball Shots 10/6 kg
6 Power Cleans 60/40 kg

 

Tisdag 17/5 kl 16.30 samt 17:45 med Björn! 12 platser.

A) Push Jerk 9-9-6-6-3-3 @AHAP

B) 1 Power Clean + 1 Push Press x 3 @Go heavy!

C) AMRAP 10 min
12 Deadlift
9 Power Clean
6 S.T.O.H

 

SpecialistOnsdag 18/5 kl 17:30 med Anton! 16 platser.
Monostructural excercise!

A) “Flight Simulator”: D.U:s
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
To get to next level no fails are allowed during the previous level. If fail, restart that level.

Time Cap: 20 min

B) Row Intervals

3 x 500 m @<1.48/1.58 tempo
2 x 500 m @<1.46/1.56 tempo
1 x 500 m @<1.44/1.54 tempo

Rest the time it took to complete 1 interval between each interval = 2 pers/rower

 

Torsdag 19/5 kl 17:30 med Linda! 16 platser.

A) Jerk Anyhow 5-5-3-3-1-1

B) Jerk Grip OH-Squat 5-5-5-5

C) For time:
15-12-9

S.T.O.H 50/35 kg
Box Jumps 75/60 cm
T2B (Scale: Sit-ups)

 

Fredagsflås 20/5 kl 17:30 med Christopher! 12 platser.
Friday monsterflås

9-15-21 reps for time of:
Bar Facing Burpees
T2B
Overhead Squat 50/35 kg

Rest 5 min

For time:
150 D.U:s
100 Strict Press 20/15 kg

Rest 5 min

For time:
500m Row
400m Run
30 Goblet Squats 32/24 kg

 

Lördag 21/5 kl 11:00 med Joel! 16 platser.
OBS! Ta med skor (+kläder) för utomhus!

AMRAP 40 min:

400m Run

3 Rounds of:
20m Plate Push
10 Alternating KB-Snatch (24/16 kg)
20m Walking Lunges
10 Alternating KB-Snatch (24/16 kg)

NOTE: Goal is to perform at a constant pace with little to no rest.

 
MobilitetsSöndag 22/5 kl 15:00 med Gabbi! 16 platser.

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