CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 29

Måndag 13/7 kl 17.30 med Björn! 16 platser.

A) Pull-ups w. hollow pos. 8-8-8

B) Hang highpull w. KB or bar 8-8-8

C) Metcon

28 min

Cash in:
15-12-9
Jumping pullups
Hang high pulls

Remaining time:
AMRAP
5 KBS
10 Lateraljumps
15 Sidesteps push up pos.
20 D.U:s/60 S.U:s

 

Tisdag 14/7 kl 17.30 med Björn! 16 platser.

A) Bench Press (3-3-3)

B) OTM 8 min
Odd: 45 s Row
Even: 45 s Burpee over rower

Rest 4 min

OTM 8 min
Odd: 45 s G.T.O.H
Even 45 s 3-punkts plankan

 

Onsdag 15/7 kl 7.00 med Björn! 16 platser.

Poweryoga

 

OlyOnsdag 15/7 kl 17.30 med Jens! 16 platser.

A) Clean Pull 3-3-3-3

B) Power Clean + Kick Jerk 2-2-2-2

2 sec pause in the clean and the jerks’ catching position

C) Build up to a 1 rep max Clean and Jerk in 15 min

 

Torsdag 16/7 kl 17.30 med Björn! 16 platser.

A) OTM 12 min
2 Snatch Grip Deadlift
2 Hang Power Snatch
2 OH-squats

B) OTM 12 min
8 m-ball Deadlift
6 m-ball Squat Cleans
4 m-ball OH-squats

C) Metcon

For time:
30 Burpees
30 Goblet Squats 24/16 kg
30 D.U:s

 

Fredagsflås 17/7 kl 17.30 med Jens! 16 platser.

For time:

In teams of 2:

2000 kg Front Squat

800 m Run

4000 kg Deadlift

800 m Run

1000 kg Jerk

800 m Run

 

Lördag 18/7 kl 11.00 med Jens! 12 platser.

A) Wallclimb to wallwalk to handstandwalk/rollout

B) Handstand core exercise with row machine

C) Front lever progression

 

Söndag 19/7 kl 10.00 med Björn! 12 platser.

A) Back Squat 5-4-3-2-2-2 @90-95%

B) Glute Raises w. rubberband 10-10-10-10

C) Sumo Squat w. KB 8-8-8-8

D) 3 rounds not for time:

30 Airsquats

1 min Jägarvila