CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 31

Måndag 31/7 kl 17:30 med Jessica! 16 platser.

A) Snatch Deadlift 3-3-3 @60 %

B) Snatch Balance 3-3-3 @70 %

C) Snatch – 15 x @65+%, go every minute.
Start @65%, move up on weight every 2 to 3 sets if moving well on all lifts (otherwise stay with the same weight).

 

Tisdag 1/8 kl 17.30 med Gabbi! 16 platser.

A) Teknik Headstand/HSPU

B) 7 rounds for time:
7 Power Clean
7 Front Squat
7 Push Press

After each round do:
Round 1: 20 Box Jumps Over
Round 2: 20 cal Assault  Bike
Round 3: 100 D.U:s/200 S.U:s
Round 4: 20 Burpees
Round 5: 20 cal Row
Round 6: 20 Pull-ups
Round 7: 200 m Run

Rx: 50/35 kg
Rx+: 60/40 kg

 

Onsdag 2/8 kl 17:30 med Anton! 16 platser.

A) Teknik/styrka: Rope Climbs

B1) 5-10 Strict Pull-ups, tempo 2121
B2) 5-10 Evil Wheel, tempo 3131
x 3. Rest 1 min between supersets

C) OTM 12 min
Min 1: 35 sec Hollow Hold
Min 2: 16/12 cal AAB or 20/14 cal Row
Min 3: 6-12 T2B
Min 4: 6-12 Horizontal Row @tempo 2121

 

Torsdag 3/8 kl 17:30 med Christopher! 16 platser.

A) Backsquat 15-15-15 @60% – 2121

B) Romanian Deadlift 8-8-8 @50% of DL – 2021

C) For time:
21-15-9
cal Row/AB/Run
Box Jump Over
x 2 Russian Twist w. 16/12 kg KB

 

Fredagsflås 4/8 kl 17:30 med Linda! 12 platser.

For time:
400 m Run
80 Air Squats
40 Sit-ups
20 HSPU
5 Power Clean 70/50 kg

400m Run
60 Air Squats
30 Sit-ups
15 HSPU
10 Power Clean 60/45 kg

400m Run
40 Air Squats
20 Sit-ups
10 HSPU
15 Power Clean 55/40 kg

400m Run
20 Air Squats
10 Sit-ups
5 HSPU
20 Power Clean 50/35 kg