CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 35

Måndag 24/8 kl 17:30 med Jens! 12 platser.

A) Build up up to a heavy set of 3 Back Squats
Start at 75% of HS. Add 5/2.5kg each set

B) Deadstart Back Squat 2-2-2

C) Step-up w. barbell 4+4 x 3

D) Metcon (for time):
21 Back Squat 50/35 kg
21 Burpees
15 Front Squat 50/35 kg
15 Lateral Jump Burpees
9  OH-Squat 50/35 kg
9 Barfacing Burpees

 

Tisdag 25/8 kl 17:30 med Anton! 16 platser.

A) Pilates Core 20 min

B) Evil Wheel 8-8-8

C) 3 rounds not for time:
5+5 Turkish Get Up
20 T2B/KTE/Leg Raises
5+5 Superman Punch+Leg Kick

 

Onsdag 26/8 kl 7:00 med Björn! 16 platser.

Poweryoga

 

OlyOnsdag 26/8 kl 17:30 med Anton! 16 platser.

A) Transition: Clean Catch to Jerk Stance to Jerk DIp

B) Tall Jerk 4-4-4-4 (lock-out)
Start with stick, then bar.

C) Split Jerk 2-2-2-2-2

D) Kick Jerk 2-2-2-1-1-1

 

Torsdag 27/8 kl 17:30 med Jens! 12 platser.

Rest 2 min between each block

A) OTM 10 min
4 Power Clean @70%

B) OTM 10 min
2 Power Snatch + 1 Hang Squat Snatch + OH-Squat @65% of hs Snatch

C) OTM 10 min
1 Hang Squat Clean + 1 Front Squat + 2 Jerk @60% of hs Jerk

 

Fredagsflås 28/8 kl 17:30 med Christopher! 16 platser

“Badger”

3 rounds for time:
30 Squat Cleans 42.5/30 kg
30 Pull-ups
800 m Run

 

Lördag 29/8 kl 11:00 med Christopher! 16 platser.

A) Pull-ups 8-8-8 Strict – Kip – Butterfly

B) Barbell Row 6-6-6 @ 40% of 1RM Deadlift

C) “Slow Row Fran”:
21-15-9
Strict Barbell Row
Squat Clean Thrusters (1:or) 42.5/30kg

 

Söndag 30/8 kl 10:00 med Anton! 16 platser.

A) KB Press 5/5 x 3

B) KB Push Press 5/5 x 3

C) KB Push Jerk 5/5 x 3

D) AMRAP 10 min:
8 Burpees utan armhävning
16 S.T.O.H w. KB
24 D.U:s