CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 26

Måndag 27/6 kl 16.30 samt 17:45 med Gabbi! 12 platser

A) Build up a 3 reps max Back Squat in 15 minutes

B) Rubberband Back Squat 4-4-4 @45 % of hs BS

C) Hip Thrusters 8-8-8 with KB

D) For time:
30-20-10
Back Squat from ground 50/30 kg
x 2 Jumping Lunges

 

Tisdag 28/6 kl 16.30 samt 17:45 med Björn! 13 platser.

A) Build up to a 1RM Press

B) AMRAP 8 min

7 Push Press 42.5/30 kg
7 Wallballs 10/6 kg
7 Hindu Push-ups

Rest 2 min

C) AMRAP 8 min

7 Burpee Box Jumps 60/50 cm
7 KB-Swings 24/16 kg
7 Burpee-D.U:s (Push-up + D.U)

 

SpecialistOnsdag 29/6 kl 17:30 med Joel! 16 platser.

A) Handstand skills 20 min

B) HSPU training

C) 3 rft:
9-7-5
HSPU
m Handstand Walk

 

Torsdag 30/6 kl 17:30 med Christopher! 16 platser.
OBS! Ta med skor för löpning utomhus.

A) Bent over Row with KB 6-6-6@ 70% of 1RM – tempo: x022

B) SDHP 20-20-20 @40/25kg – tempo: x020 (no rest)

C) For time:
1 round of “Helen”
400m Run
21 KB-Swings 24/16 kg
12 Pull-ups

 

Fredagsflås 1/7 kl 17:30 med Jessica! 16 platser.

In teams of 2, 1 work/1 rest, for time:

100 Burpees
100 Hang Clean 60/40 kg
100 Pull-ups
100 Deadlift 60/40 kg
100 Box Jumps 60/50 cm
100 Push Jerk 60/40 kg
100 H.R Push-ups
100 Front Squats 60/40 kg
100 Sit-ups
100 Front Rack Lunges 60/40 kg

Timecap: 40 min

 

Lördag 2/7 kl 11:00 med Christopher! 13 platser.

A) Establish a 2 RM Front Squat in 10 min

B) Front Squat 4-4-4 @80% of A) – tempo: 20X2

C) For time:
9-15-21
Pistols
Deadlift 100/70 kg
KB-Thrusters 16/12 kg

 

MobilitetsSöndag 3/7 kl 15:00 med Joel! 16 platser.

Stretch