CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v. 25

OBS! Sommarschema börjar

 

Måndag 19/6 kl 17:30 med Jens! 16 platser.
Complex:
1 Clean + 1 Push Jerk + 1 Jerk

Perform one complex every 90 sec. Start at 60% of weakest excercise and increase weight (5/2.5kg) every third complex

 

Tisdag 20/6 kl 17:30 med Jessica! 16 platser.

A) 3 rounds at warm up pace:
30 Jumping Jacks
30 Mountain Climbers
15 m Bear Crawl
15 Burpees

B) For time:

1200 m Run

12 rounds:
4 HSPU
8 Pull-ups
12 Air Squats

Rx+:
With weight vest

1200 m Run

12 rounds:
4 Strict HSPU
8 CTB
12 Air Squats

 

Onsdag 21/6 kl 17:30 med Christopher! 16 platser.

A) Snatch Pull 6-6-6 @110% of 1RM Snatch

B) Hang Snatch 3-3-3 @50%
From pos 4, start each rep with 2 sec hold

C) Snatch Balance 4-4-4 @50%

D) “Randy”
For time:
75 Snatch 35/25 kg

 

Torsdag 22/6 kl 17:30 med Björn! 16 platser.

A) Build up todays heavy single (HS) Back Squat

B) Back Squat 1 x 50 @50% of todays HS

C) AMRAP 10 min
5 Wallballs 10/6 kg
10 Box Step-ups 60/50 cm
15 Air Squats

 

Midsommarspecial 23/6 OBS! kl 10.00.11.30 med Gabbi! 16 platser.
Atletpass och bemannat Open Gym 17.30 utgår.

For time, in team of two:

100 Wallball Shots 10/6 kg
50 Power Clean 50/35 kg
100 Pull-ups
40 Power Clean 60/40 kg
100 KB-Swings 24/16 kg
30 Power Clean 70/50 kg
100 HSPU
20 Power Clean 80/55 kg
100 Lateral Burpees
10 Power Clean 90/60 kg

 

Rx+:
100 Wallball Shots 10/6 kg (black line)
50 Power Clean 60/40 kg
100 Pull-ups (CTB)
40 Power Clean 70/50 kg
100 KB-Swings 32/24 kg
30 Power Clean 80/55 kg
100 HSPU (deficit 20 cm)
20 Power Clean 90/60 kg
100 Lateral Burpees
10 Power Clean 100/70 kg