CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 3

Måndag 18/1 kl 16.30 samt 17:45 med Christopher! 12 platser.

A) Behind The Neck Push Press 8-8-8 @ 70% of press – 2122

B) Shoulder Touches 10-10-10

C) AMRAP 24 min

10 Push Press 35/25 kg
10 Push-ups
10 Spider-Man Arch

 

Tisdag 19/1 kl 16.30 samt 17:45 med Gabbi! 16 platser.

A) Renegade Row w. KB 6+6 x 3

B) Devil’s Wheel 8-8-8

C) OTM 10 min
Odd: 40 sec Row in high speed
Even: 5-10 Pull-ups (unbroken)

D) OTM 10 min
Odd: 40-60 Mountain Climbers
Even: 8-12 Burpee-on-to-plate

 

Onsdag 20/1 kl 7:00 med Björn! 16 platser.

Poweryoga

 

OlyOnsdag 20/1 kl 17:30 med Anton! 16 platser.

A) Mobilitet: axlar/bröstrygg/handleder 10 min

B) Strict Press 4-4-4 @80-85%

C) Teknik: Jerk Dip
If it feels good, go heavy (120% of hs Jerk)!

D) OH-Squat w. Jerk Grip 3-3-3-3
Go easy!

E) Push Jerk 2-2-2-2-2
Explore depth in landing!

 

Torsdag 21/1 kl 17:30 med Joel! 14 platser.

A) Paused Back Squats 4-4-4 @70-80% – 2123

B) Front Rack Walk Lunges 6+6 x 3

C) OTM 10 min
10 Thrusters 42.5/30 kg

D) OTM 10 min
Odd 10 Squat Jumps
Even 10 Jump Lunges

 

Fredagsflås 22/1 kl 17:30 med Anton! 16 platser.

“Smells like Clovis”

For time:
160 Alternating 1-legged Shuttle Runs 10 m
150 Burpee Pull-ups

Partition the runs and Burpee Pull-ups as needed

 

Lördag 23/1 kl 11:00 med Joel! 12 platser.

A) OTM 20 min
1 Squat Clean + 1 Front Squat + 1 Push Press + 1 Jerk @75% of hs Jerk

B) OTM 20 min
1 Squat Snatch + 1 OH-Squat + 1 Snatch Balance @75% oh hs Snatch