CrossFit Övik

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Måndag 6/6 OBS! kl 15:30 med Björn! 24 platser.

OBS! 75 min pass!

Atletpassen 16.30 samt 17.45 utgår. Bemannat Open gym endast mellan 15.30-16.45.

Nationaldagsspecial!

In teams of 2
6 rft:
6/6 HSPU (scale: HR Push-ups)
6/6 Thrusters (60/40 kg)
6/6 Knees-to-elbows
6/6 Deadlifts (110/75 kg)
6/6 Burpees
6/6 KB-Swings (32/20 kg)
6/6 Pull-ups

Time cap: 50 min

 

Tisdag 7/6 kl 16.30 samt 17:45 med Gabbi! 16 platser

A) Gymnastic skills: 15-20 min Handstand Walk

B) Strict Toes-to-Rings 6-6-6

C) For time:

40 Wallball Shots 10/6 kg
40 Ground-to-overhead with plate 20/15 kg
40 Burpee on to plate (use the same plate)
40 Sit-ups

Time cap: 20 min

 

SpecialistOnsdag 8/6 kl 17:30 med Anton! 16 platser.
Oly!

A) Teknik: M-ball Cleans

B) (1 Power Clean + 1 Front Squat) x 5 @70% of hs Clean

C) (1 Clean Pull + 1 Power Clean + 1 Squat Clean) x 5 @70% of hs Clean

D) Squat Clean 1-1-1-1-1 @+90%

 

Torsdag 9/6 kl 17:30 med Björn! 16 platser.
“Träningsvärk”

A) OTM 12 min

12 Jumping Lunges
12 Jumping Air Squats

B) OTM 18 min

15 Goblet Squats 16/12 kg
10 Sit-ups
5 Push-ups

 

Fredagsflås 10/6 kl 17:30 med Linda! 16 platser.

Fartlek runt sjön! 4K. Ta med skor och kläder för löpning utomhus.

 

Lördag 11/6 OBS! kl 12:00 med Anton! 30 platser.

OBS! 75 min-pass!

Atletpasset 11.00 utgår. Bemannat Open Gym mellan 11.30-13.30.

Öppet hus/1-års-special.

In teams of 3, for time:

200 Synchronized Air Squats
100 M-ball Cleans 10/6 kg while 2 team mates stands in Jägarvila
65 Pull-ups (1 person at a time, accumulated reps)

200 D.U:s while 2 team mates Dead Hang from rig
100 KB-Swings 24/16 kg while 2 team mates Handstand Holds
65 Partner Deadlift @110 kg

200 Partner OH-squat w. stick
100 Box Jumps Over 60 cm (1 person at a time, accumulated reps)
65 Push-ups while 2 team mates stands in Plankan

Time cap: 45 min

 

MobilitetsSöndag 12/6 kl 15:00 med Joel! 16 platser.

Yoga