CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 27

Måndag 3/7 kl 17:30 med Anton! 14 platser.

A) Power Clean from 5 cm riser 3-3-3 @70% of hs Clean

B) Hang Power Clean
3-3 @70%
2-2 @80%
1-1 @85%+

C) Jerk 1-1-1-1-1-1
Start at 75%, add weight only if you make the lift

D) AMRAP 12 min @60/42.5 kg (Scale: 50/35 > 42.5/30 kg)

2 Hang Squat Clean
4 Push Jerk
6 Front Squat
8 Push-ups
10 Lateral Jump Burpees

 

Tisdag 4/7 kl 17.30 med Jessica! 16 platser.

A) OTM 10 min
Odd: 30 sec Hollow hold
Even: 30 sec Wall hold

B) Complete as many rounds in 20 minutes you can of:
“Nicole”
400 m Run
Max rep Pull-ups

 

Onsdag 5/7 kl 17:30 med Linda! 16 platser.

A) Deadlift 3-3-2-2-1-1 @75, 85, 95 %

B) AMRAP 22 min
2 Deadlift 150/100 kg (Scale: 90/70 kg)
5 Pull-ups
10 Box Jumps 60/50 cm
15 Lateral Jump Burpees
20 SDHP with KB 24/16 kg (Scale: 16/12 kg)

 

Torsdag 6/7 kl 17:30 med Björn! 16 platser.

OTM 6 min
1-3 Wallclimb

Rest 2 min

OTM 7 min
10-15 Burpee Box Jumps Over

Rest 2 min

OTM 8 min
20-40 D.U:s

Rest 2 min

OTM 9 min
15-30s Hollow Hold

Rest 2 min

OTM 10 min
10-15 Burpee on to a plate

 

Fredagsflås 7/7 kl OBS! 16.00 med Gabbi! 16 platser.
Bemannat Open Gym 16.00-17.30 (Atletpass och Open Gym kl. 17.30 utgår)

”Barbara” with a twist
Buy in:
800 m Run
then…

5 rounds for time:
20 Pul-lups
30 Push-ups
40 Sit-ups
50 Air Squat

Cash out: 800 m Run

Time cap: 45 min