CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 22

Måndag 30/5 kl 16.30 samt 17:45 med Gabbi! 12 platser.

A) Back Squat 6-6-6-6 @75-80%

B) Front Rack Walk Lunges 6+6 x 4 @70 % of hs FS

 C) AMCAP 3 min
Row for max cal

 

Tisdag 31/5 kl 16.30 samt 17:45 med Björn! 16 platser.

A) OTM 10 min

Odd: 10 KB-Thrusters 24/16 kg
Even: 12/10 Box Step-ups 60/50 cm

B) AMRAP 10 min
2 Wallball Shots 10/6 kg
4 Push-ups
6 G.T.O.H 10/6 kg
8 V-ups over M-ball

C) 1 BIG set of HR-Push-ups

 

SpecialistOnsdag 1/6 kl 17:30 med Christopher! 16 platser.
Oly!

A) Snatch Pull 5-5-5 @ 110% of hs Snatch

B) Hang Snatch (from pos. 2-3) 6-6-6 @60% of hs Snatch
Speed is key!

C) Snatch Balance 3-2-1 @ 60-70% of hs Snatch

D) Within 10 min build up to a 1 RM Snatch of the day!

 

Torsdag 2/6 kl 17:30 med Joel! 16 platser.

4 rounds for quality:

30 sec Burpees
1 min Planche Hold
1 min Jumping Jacks
3 min Jump Rope
30 sec Walking Planche
30 sec Front Kick Reach
30 sec Side Burpees

Rest 3 min between each round

 

Fredagsflås 3/6 kl 17:30 med Anton! 13 platser

AMRAP 22 min
10 Deadlift 102.5/70 kg
400 m Run
20 KB-Swings 24/16 kg
400 m Run
30 Back Extensions

 

Lördag 4/6 kl 11:00 med Christopher! 13 platser.

A) Teknik: 15 min Pistol Squats
10 (alternating) x 3 @tempo 20X2

B) OTM 14 min
Odd: 8-10 Pistol Squats
Even: 4-6 Strict Pull-ups

C) ”CrossFit Linchpin Test 10”

5 rft:
15 Wallballs 10/6 kg
15 Power Cleans 42.5/30 kg

 

MobilitetsSöndag 5/6 kl 15:00 med Christopher! 16 platser.
Mobility for weightlifting

A) Lunge stretch
B) Ankle stretch with KB
C) Squat stretch with bar
D) Partner split stretch
E) Hamstring stretch
F) Super couch stretch