CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 4

Måndag 23/1 kl 16.30 samt 17:45 med Gabbi! 13 platser.

A) Deadlift 7-7-7 @75%

B) Tryndrag with towel 8-8-8

C) Horizontal Ring Row 8-8-8

D) AMRAP 10 min

1 Deadlift 120/90 scale 100/70
10 Lat. Burpees
10 Pull-ups
10 Wallball shots

 

Tisdag 24/1 kl 16.30 samt 17:45 med Björn ! 12 platser.

A) Thrusters 3-3-3 @AHAFA

B) Teknik: Power Clean

C) For time:
7-5-3
Clusters 60/42.5 kg
Thrusters 60/42.5 kg
Lateraljump Burpees

 

Onsdag 25/1 kl 17:30 med Anton! 13 platser.
As many reps for quality as possible in 30 min

1 Pistol Squat (Scale: x 2 Air Squats) + 1 Front Squat 70/50 kg (Scale: 60/42.5 > 50/35 kg > 42.5/30 kg > 35/25 kg)

Add 1+1 rep each round.
1+1
2+2
3+3
4+4
etc.

No racks allowed (Squat Clean is allowed as first rep from ground).

 

Torsdag 26/1 kl 16:30 samt 17:45 med Joel! 13 platser.

A) Squat Snatch 3-3-3-3

B) Clean&Jerk 3-3-3-3

C) For time:
Randy 75 Snatch 35/25 kg
Grace 30 CnJ 60/42.5 kg

 

Fredagsflås 27/1 kl 17:30 med Linda!  16 platser.

Every 5 min for 40 min, alternating blocks.

Block 1
30/25 cal Row or 24/20 cal Air Bike
20 Wallballs
4 Wallclimbs

Block 2
6m Handstand Walk (Scale: 20 Shouldertaps against wall or 30 Shouldertaps i planka)
50 D.U:s
5 CnJ 70/50 kg (Scale: 50/35 kg)

 

Lördag 28/1 kl 11:00 med Anton! 16 platser

A) Arch Rock 20-30 reps x 4
45 sec rest between sets

B) OTM 5 min
Hollow Hold 30 sec on, 30 sec off

C) Find your 1RM Weighted Pull-up in 8 min
Scale: Pull-up Hold in top position for as many seconds as possible

D) Inch Worm Walk with 5 sec pause 7-7-7

F) 4 rounds for quality:

3 Strict Pull-ups
6 T2B
9 m Wall Walk
12 m Strict Bear Crawl