CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 24

Måndag 13/6 kl 16.30 samt 17:45 med Christopher! 16 platser.
OBS! Ta med tights eller långa strumpor!

A) Teknik: Rope Climbs

B) OTM 12 min
Min 1: 1-2 Rope Climbs
Min 2: 2-4 Wall Climbs
Min 3: 10-15 Wallball Shots

C) In teams of 2:
AMRAP 16 min (you go, I go)

2 Legless Rope Climbs
20 Pull-ups (10/10 split)
20 Alternating KB-Snatch (10/10 split) 24/16 kg

 

Tisdag 14/6 kl 16.30 samt 17:45 med Joel! 13 platser.

A) “The Cow”
Unbroken complex of: (1 Strict Press + 2 Push Press + 3 Jerks + 4 Thrusters) x 4 @AHAP

B) OTM 30 min

1 Hang Squat Clean + 1 Front Squat + 1 Push Press/Jerk

Every odd minute:  also 3 Strict Pull-ups
Every even minute: also 3 Strict Deficit HSPU (Scale: 6 Push-ups)

 

SpecialistOnsdag 15/6 kl 17:30 med Anton! 16 platser.
Styrkelyft!

A) Sumo Deadlift 5-5-3-3-1-1 @60-70-80%

B) DDR: Deadlift
13-11-9-7-5-3-1 @60-65-70-75-80-85-90%

 

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

A) Clean Pull 3-3-3-3 @120% of hs Clean

B) (1 Clean Pull + 1 Power Clean + 1 Squat Clean) x 5 @Go heavy!

C) Starting every 4 min for 20 min. High intensity!

For time:

20 Unbroken Squat Cleans (ca. 50-60% of 1RM. Under 15kg -> M-ball Cleans)
10 Unbroken Kipping Pull-ups (Scale: Jumping Pull-ups)
10 Box Jumps Over 60/50 cm

Arbetet ska vara klart på under 2 min. Annars: skala! Det ska bli jättejobbigt.

 

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

”Filthy Fifty”
50 Box Jumps (60/50cm)
50 Pull-ups
50 Kettlebell swings (16/12 kg)
50 steps Walking Lunge
50 Knees to Elbows
50 Push Press (20/15 kg)
50 Back Extensions
50 Wallball Shots (10/6kg)
50 Burpees
50 Double Unders

Timecap :50min

Rx+
50 Box Jumps (60/50cm)
50 Pull-ups
50 Kettlebell Swings (16/12 kg)
50 steps Walking Lunge
50 Knees to Elbows
50 Push Press (20/15 kg)
50 Back Extensions
50 Wallball Shots (10/6kg)
50 Burpees
50 Double Unders
50 Burpees
50 Wallball Shots
50 Back extensions
50 Push Press
50 Knees to Elbows
50 steps Walking Lunge
50 Pull-ups
50 Boxjumps

Timecap: 50 min

 

Lördag 18/6 kl 11:00 med Anton! 14 platser.

A) Progressions warm-up

B) AMRAP 30 min zon 2

5 CTB
10 Inverted Burpees
20 Pistols
10 m Handstand Walk (scale: 10 kick-up-to-handstand-walk as long as possible)
50 sec Planka

 

MobilitetsSöndag 19/6 kl 15:00 med Linda! 16 platser.

Passiv stretch