CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 22

Måndag 28/5 kl 16.30 samt 17:45 med Jens! 16 platser.

A) Back Squat 4-4-4 @80-85%

B) Ring Bulgarian Split Squat 6+6 x 3

C) Hip Thruster 3-3-3 @AHAFA

D) For time:
12-9-6
Thrusters 45/30 kg
Frontrack Lunges 45/30 kg

Cash out: 9+9m Glutes on Fire

 

Tisdag 29/5 kl 16.30 samt 17:45 med Joel! 16 platser.

A) Teknik/skillz 30 min: HSPU

B) For time:
75 HSPU
Scale: Pike Push-ups

 

OlyOnsdag 30/5 kl 16.30 med Robin! 10 platser.

A) Snatch Pull 3-3-3-3-3 @70-75-80-85-90% of HS Snatch

B) Tall Snatch 2-2-2-2-2 (2 sec pause at bottom)

C) Build up today’s heavy complex:
1 Snatch
1 Hang Squat Snatch
1 OH-Squat
Pause 2 sec in all bottom positions

Start at 50% of HS Snatch. Add 5/2.5 kg after each set.

 

Onsdag 30/5 kl 17:45 med Jessica! 16 platser.
OBS! Ta med skor för utomhuslöpning.

A) Practice D.U:s for 10 min

B) OTM 25 min
Min 1: 1-3 Rope Climb
Min 2: 30-50 D.U:s
Min 3: 150 m Run
Min 4: 30 sec Hollow Hold
Min 5: 5 Pull-ups + 10 Push-ups + 15 Air Squats

 

Torsdag 31/5 kl 16:30 samt 17:45 med Gabbi! 16 platser.
OBS! Ta med skor för utomhuslöpning.

6 rounds for time:
30 Air Squats
20 Power Clean 60/40 kg
8 Strict Pull-ups
400 m Run

Time cap: 40 min

 

Fredag ‘45 1/6 kl 12:00 med Björn! 16 platser.

A) Build up todays heavy 2 rep Power Clean
Add 5/2.5 kg each set as long as form allows

B) For time:
50 Burpees
50 Single arm Hang Power Clean and Jerk 22.5/15 kg

 

Lördag 2/6 kl 11:00 med Joel! 16 platser.
OBS! Ta med skor för utomhuslöpning.

In teams of 2, for time (I go, you go):
5 rounds each:
150 m Run
10 Pull-ups

5 rounds each:
150 m Run
10 HSPU

5 rounds each:
150 m Run
10 Box Jumps 60/50 cm

5 rounds each:
150 m Run
10 Wallballs 10/6 kg