CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 27

OBS! Sommarschema (ändrade öppettider)

Måndag 4/7 kl 17:30 med Linda! 13 platser.

A) Complex: (1 Muscle Snatch + 1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch) x 5 @50% of hs Snatch

B) For quality (yet keep it intense):
25 Power Snatch
25 OH-Squat
25 Squat Snatch
25 OH-squat

With stick.

C) Snatch 1-1-1-1-1 @+90%

D) AMRAP 6 min:
3 Snatch 60/42.5 kg (Scale: 50/35 // 35/25 kg)
6 T2B
9 Squats

 

Tisdag 5/7 kl 17:30 med Gabbi! 16 platser.

A) Max reps Pull-ups x 1

B) Max reps Handstand Push-ups x 1

C) Max sec Plankan x 1

D) Max reps Push-ups x 1

E) Work up to one heavy set of 1+1 Turkish Get Up

F) AMRAP 16 min
10 Burpees
20 KB-Swings 24/16 kg
20 Goblet Squats 24/16 kg
10 HR Push-ups

 

 

SpecialistOnsdag 6/7 kl 17:30 med Christopher! 16 platser.
Gymnastics!

A) Teknik HSPU 10-15 min

B) OTM 8 min
6-12 HSPU

C) Handstand Hold 3 x 45 sec

D) Beat Swings in rings 10-10-10

E) Hip Shoots in rings (try M.U:s?)

 

Torsdag 7/7 kl 17:30 med Anton! 16 platser.

A) OH-Lunges 5+5 x 3 @65-70% of hs OHS

B) Bear Complex 1-1-1-1-1 @AHAP

C) For time:
36-27-18-9
Backward Lunges
M-ball Squat Cleans 10/6 kg
Wallball Shots 10/6 kg

 

Fredagsflås 8/7 kl 17:30 med Björn! 16 platser.
The Girls

“Helen”
3 rft:
400m Run
12 Pull-ups
21 KB-Swings 24/16

Time cap: 10 min

At min 10, start:
“Jackie”, for time:
1000m Row
50 Thrusters 20/15 kg
30 Pull-ups

Time cap: 10 min

At min 20, start:
”Freja”, for time:
21-15-9
Burpees
KB-Swings 24/16 kg
Pull-ups

Time cap: 10 min

 

Lördag 9/7 kl 11:00 med Linda! 16 platser.

A) 4 x 18 m Spiderman Walk

B) Kick Jerk 6-6-6 (from rack, @75% av 1RM)

C) Split Jerk 2-2-2  (Go heavy!)

D) For time:
21-15-9
CnJ 42.5/30 kg (scale 35/25 kg)
Lateral Jump Burpees