CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 3

Måndag 14/1 kl 17.30 med Christopher! 12 platser.

A) Complex:
(1 Clean Deadlift + 1 Clean Pull) 6-6-6 @75% of hs Clean

B) Squat Clean 10-10-10 @50%

C) 1 set of max reps Push-ups

D) ”Elizabeth”
For time:
21-15-9
Squat Cleans 60/42.5 kg
Ring Dips

 

Måndag 14/1 kl 19.00 med Sophia! 16 platser.
Soma Move

 

OlyTisdag 15/1 kl 16:30 med Robin! 12 platser.

A) OH-Squat 3-3-3-3 @70%

B) Hang Snatch 3-3-3-2-2-2 @65-75%
Focus on speed!

C) 100 Russian Twists w. 10/5 kg plate

 

Tisdag 15/1 kl 17:45 med Anton! 16 platser.

A) Teknik: Handstand Walk

B) In teams of 2
AMRAP 15 min

8 m Handstand Walk
12 Pull-ups
16 Push-ups
20 V-ups

 

Onsdag 16/1 kl 16:30 samt 17:45 med Joel! 16 platser.

A) Reverse Cross Lunges  6+6 x 4

B) Front Squat with KB 6-6-6-6

C) Figure 8 to Cossack Squat 4+4 x 4

D) 30 sec on, 30 sec off x 10
Clean
Thruster
Pendulum Swing
Snatch Lunge

 

Torsdag 17/1 kl 16:30 samt 17:45 med Gabbi! 12 platser.

A) Double KB Front Squat 4-4-4 @tempo 3331, AHAFA

B) Superset x 3
B1 Seated Good Morning 6-8 reps
B2 Russian Twist with plate 20+20

C) For time:
42 Abmat Sit-ups
21 Back Squats 60% of hs
3 Rope Climbs
30 Abmat Sit-ups
15 Back Squats
2 Rope Climbs
18 Abmat Sit-ups
9 Back Squats
1 Rope Climb

From ground, no racks allowed!

 

Fredag ‘45 18/1 kl 12:00 med Björn! 16 platser.
For time:
50-40-30-20-10
D.U:s
Wallballs 9/6 kg
Box Step-ups 60/50 cm

 

Lördag 19/1 kl 11:00 med Björn! 16 platser.

“DT-ish”
10 rft:
12-9-6
Deadlift
Hang Power Clean
S.T.O.H

Start at 45/25 kg. Add 5/2.5 kg each round.
Scale as needed

Time cap: 25 min