CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v.37

Måndag´45 9/9 kl 11:45 med Frank! 16 platser.

A) Styrka/teknik
Ring Dips 8-8-8-8

B) Metcon
100 Svingar 24/16kg
75 Push ups
50 Pull ups
25 Burpees

 

Maxnings-Måndag 9/9 kl 16:45 samt 18:00 med Joel & Micca! 16 platser.

A) Pull-ups (Find your max set of unbroken pull-ups)

B) HSPU (Find your max set of unbroken HSPU)

C) Double Unders (Find your max set of unbroken D.U:s)

D) For time: 500m Row, max effort.

E) For time: 400m Run, max effort.

 

OlyTisdag 10/9 kl 16:45 med Robin! 12 platser.

A) Clean, work up to a semi heavy weight (from blocks)

B) 1-¼ Squat Clean 65-88% 3-3-3-3-2-2-2-1-1-1

C) ”Technique Grace”
30 Clean and Jerk  60-40kg (TNG not allowed)

 

Tisdag 10/9 kl 18:00 med Jessica! 16 platser.

5 rounds for time “Team-Kelly”
400 m run (both run)
60 Box Jumps 60/50 cm
40 Wall balls 9/6 kg

 

Onsdag´45 11/9 kl 11:45  med Micca! 16 platser.

A) Each 2 min for 10min:
3 sec paused Back Squat x3

B) For time:
21-15-9
Power Cleans 42,5/30
Front Squats 42,5/30
Box Jumps 60/50

 

Maxnings-Onsdag 11/9 kl 16:45 samt 18:00  med Micca & Gabbi! 16 platser.

A) Press (Find your 1RM)

B) Front Squat (Find your 1RM)

C) S.T.O.H (Find your 1 RM)
Shoulder to overhead anyhow.

 

Torsdag 12/9 kl 12:00  med Sophia! 16 platser.

Power Flow

 

RecoveryTorsdag 12/9 kl 18:00 med Björn! 16 platser.

OTM 40min:

1. Burpees (step in step out)
2. Box step ups 60/50
3. 2 push-ups 4 sit-ups 6 squats
4. alt One arm KB-Swing
5. 20 on 20 off plankan

zon 2-3

 

Fredag ‘45 13/9 kl 11:45 med Frank! 12 platser.

A) OH-Squat 3-3-3-3-3
Build up to todays heavy set of 3

B) Metcon
Open 11.4 Scaled
Amrap 10 min:
30 Bar facing burpees
15 OH-Squat
10 CTB pull-ups

 

Lördag 14/9 kl 11:00 med Björn! 16 platser.

A) Teknik: KB-Clean and Jerk

B) Teknik: Burpees

C) Teknik: Box Jumps

D) Metcon
Amrap 15min:
20 10+10 KB-CnJ 24/16kg
20 Burpees
20 Box jumps 60/50