CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v. 37

Måndag 11/9 kl 16.30 samt 17:45 med Jens! 12 platser.

A) Push Press 4-4-4-4 @AHAFA
No TnG

B) “Bear Complex”
5 rounds* for load:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

*1 round = 7 unbroken sets of the complex

 

Tisdag 12/9 kl 16.30 samt 17:45 med Gabbi! 16 platser.

Power Monkey Gymnastics
Vi kommer jobba med mycket grundstryka och mobilitet!

A) 3 rounds with 30-45 sec rest between each exercise
1) Chin Over Bar Hold 5-10 sec
2) Wall Facing Hollow
10 sec on 10 sec off x 3
3) Theraband pass throughs – 10 reps slowly and controlled

B) 3 rounds with 30-45 sec rest between each exercise
1) Ring Rows with 3 sec hold in top position
2) Reverse Crunches 10-15 reps
3) Standing Side Bends 8+8

C) Stretch:
3 rounds (no rest)
Active Hang 20-30 s
Relaxed Hang 20-30 s
Middle Split 30 s

 

Onsdag 13/9 kl 17:30 med Anton! 12 platser.

A) “Snatch Flow”
6 sets @50% of hs Snatch of:
1 Snatch Pull (close to the body)
1 Power Snatch (extension)
1 Snatch Balance (drop and speed)

B) Each 75 s x 15
1 Hang Squat Snatch + 1 Snatch
Start @60% of hs Snatch, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

 

Torsdag 14/9 kl 16:30 samt 17:45 med Jessica! 16 platser.

A) Teknik: Box Jumps

B) In teams of two, for time:

Buy in: 150 Wallballs

then,
15-12-9, I go, You go
Burpee Box Jump
KB-Swings 24/16 kg
Goblet Squats 24/16 kg

Cash out: 400 m Run

 

Fredagsflås 15/9 kl 17:30 med Jens! 16 platser.

“Wes without the plate”
For time:
Run 800 m

Then, 14 rounds of:
5 Strict Pull-ups
4 Burpee Box Jumps 60/50 cm
3 Cleans 85/60 kg

Then, Run 800 m

 

Lördag 16/9 kl 11:00 med Joel! 16 platser.

Deadlift
1 x 3 @72%
3-3 @77%
1 x 3 @82%
2-2 @87%
1 x 2 @92%
NEW 2 RM
1 x 3 @90%
3-3 @80%
3-3-3 @70%