CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 31

Måndag 27/7 kl 17.30 med Björn! 16 platser.

A) Back Squat 6-6-6

B) Step-up on boxes w. KB (3+3) x 3

C) Broadjumps max length x 3

D) OTM to fail:
7 KB-swings 24/16 kg
7 Goblet Squats 24/16 kg
7 Burpees

 

Tisdag 28/7 kl 17.30 med Jens! 16 platser.

A) Handstand Push-ups (deficit if possible) 5-5-5-5

B) OTM 30min

Min 1 = 4-8 HSPU + 8-12 Pistol Squats

Min 2 = 6 Hollow to candle + 4-8 Pull-ups

Min 3 = L-sit hold 20-30 sec

 

Onsdag 29/7 kl 7.00 med Björn! 16 platser.

Poweryoga

 

OlyOnsdag 29/7 kl 17.30 med Christopher! 20 platser.

A) Snatch Pull, 3 sec pause position 4, 5-5-5-5

B) Snatch Balance 4-4-4

C) Snatch 2-2-2-1-1-1

D) Mobility:

– Grodan 3 min

– Fotledsstretch 2+2 min

 

Torsdag 30/7 kl 17.30 med Anton! 12 platser.

A) OTM 10 min

7+7 KB-Snatch

Rest 2 min

B) OTM 8 min

10 Thrusters 42.5/30 kg

Rx+ 50/35 kg

C) 3 rft:

16 Front Squats 50/35 kg

20 KB-Snatch 24/16 kg

24 Box Jumps 60/50 cm

 

Fredagsflås 31/7 kl 17.30 med Anton! 16 platser.

”Barbara”

5 rounds for time, resting 3 mins between each round:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

 

Lördag 1/8 kl 11.00 med Christopher! 12 platser.

A) Horizontal Rope Climb up-down 4-4-4

B) 3 x 500 m Row

As fast as possible. Rest between each set.

C) OTM 20 min, zon 2

Min 1: Row

Min 2: Jump rope

Min 3: Air squats

Min 4: Kamelen

 

Söndag 2/8 kl 10.00 med Jens! 16 platser.

A) Work up to a heavy single Push Press

B) TnG Push Jerk 3-3-3 @90% of todays hs Push Press

C) AMRAP 20 min

5 Pushups

10 Wallballs

15 Box Jumps over 60/50 cm