CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 21

Måndag 21/5 kl 16.30 samt 17:45 med Christopher! 16 platser.

A) Press 5-5-5 @80% – X112

B) Push Press 10-10-10 @AHAFA (TnG with 1 sec pause in top)
Each set are directly followed by 18 m OH-Walk (same weight/barbell as PP)

C) For time:
50 HSPU
50 T2B
50 Burpees

Scale:
HSPU -> Hindu Push-ups
T2B -> Knee Raises

Time cap: 15 min

 

Tisdag 22/5 kl 16.30 samt 17:45 med Jens! 16 platser.

A) Pull-ups; skills and variations (pronated, supinated, wide grip, narrow grip, archer pull-ups, ice cream makers)

B) AMRAP 20 min
6 Pull-ups
8 Burpees
10 Wallballs 10/6 kg
12 KB-Swings 24/16 kg

 

OlyOnsdag 23/5 kl 16.30 med Robin! 10 platser.

A) Back Squat 20-20 @bodyweight on bar

B) 50+50 Side Bends (use heavy KB or DB)

C) 10+10 Single arm DB-Row x 4

D) 20 Lat Pull-downs x 5 (with rubberbands)

 

Onsdag 23/5 kl 17:45 med Jessica! 12 platser.

A) Build up to a heavy CnJ in 20 min

B) S.T.O.H
10 @70 % of A
8 @75 % of A
6 @80% of A
4 @85 % of A
2 @90 % of A

 

Torsdag 24/5 kl 16:30 samt 17:45 med Gabbi! 12 platser.
OBS! Ta med skor för utomhuslöpning.

A) OH-Squat 7-7-7@65%

B) Double KB Goblet Squat 8-8-8 heavy load

C) “Nancy”
5 rft:
400 m Run
15 OH-Squat 42.5/30 kg

 

Fredag ‘45 25/5 kl 12:00 med Jessica! 16 platser.

For time:
200 Lunges 42.5/30 kg
At 50 reps: 5 Thrusters, 5 Pull-ups, 5 HSPU
At 100 reps: 10 Thrusters, 10 Pull-ups, 10 HSPU
At 150 reps: 15 Thrusters, 15 Pull-ups, 15 HSPU
At 200 reps: 20 Thrusters, 20 Pull-ups, 20 HSPU

 

Lördag 26/5 kl 11:00 med Anton! 12 platser.

A) In groups of 4, work 6 min at each station @AHAFA
A1: 40m Sled Pull x 3
A2: 40m Double KB Front Rack Walk x 3
A3: 4+4 Suitcase Deadlift x 3

B) In teams of 2 (3 rounds each; 1 go, you go)
6 rft:
15 Deadlift 102.5/70 kg*
15 Lateral Jump Burpees

Time cap: 12 min

*(scale load as needed; goal is to be able to go at least 10 reps unbroken)