CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 4

Måndag 21/1 kl 17.30 med Linda! 16 platser.

A) Superset x 3 between A1-A3 @AHAFA. Core control!
A1 8/8 KB Suitcase Deadlift
A2 8 Wide stance seated good morning AHAFA
A3 8/8 Seated Zig-Zag KB Press

B) For time:
21-15-9
Deadlift @50% of 1RM
HSPU

 

Måndag 21/1 kl 19.00 med Sophia! 16 platser.
Soma Move

 

OlyTisdag 22/1 kl 16:30 med Robin! 12 platser.

A) Build up today’s heavy complex:
1 Snatch Pull + 1 Snatch + 1 Hang Squat Snatch

B) Snatch 2-2-2-2-2 @85% of today’s complex

C) Back Extension Hold 45 s x 5

 

Tisdag 22/1 kl 17:45 med Jessica! 12 platser.

A) Push Press 4-4-4 @AHAFA

B) Split Jerk 2-2-2 @AHAFA

C) In a 20 min window:
10 CnJ @60%
Rest 1 min
10 CnJ @70%
Rest 1 min
10 CnJ @75%
Rest 1 min
10 CnJ @80%
Rest 1 min
Max rep CnJ @85%

 

Onsdag 23/1 kl 16:30 samt 17:45 med Joel! 16 platser.

A) Back Squat 4-4-4-4 @AHAFA

B) DDR Front Rack Lunges
1 x 13 @60%
1 x 11 @65%
1 x 9 @70%
1 x 7@75%
1 x 5 @80%
1 x 3 @85%
1 x 1 @90%

No racks allowed!

 

Torsdag 24/1 kl 16:30 samt 17:45 med Gabbi! 12 platser.

A) Hang Muscle Snatch 5-5-5 @moderate load

B) Hang Power Snatch 2-2-2-2 @70%

C) Superset  x 3
C1 Face Pulls 8-12 reps
C2 L-sit Hold 10-20 sec
C3 Strict Pull-ups 4-8 reps

D) 3 rounds as fast as you can!
6 Power Snatch
8 Burpees
18 sec Row

Rest 2.30 min

Your score is total calories on the rower

 

Fredag ‘45 25/1 kl 12:00 med Jessica! 16 platser.

“Deadlift bonanza”
Teams of 2, split anyhow

80 Deadlift 70/50 kg
8 rounds of ”Cindy”*
60 Deadlift 70/50 kg
6 rounds of ”Cindy”
40 Deadlift 70/50 kg
4 rounds of ”Cindy”
20 Deadlift 70/50 kg
2 rounds of ”Cindy”

Timecap: 30 min

*Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats

 

Lördag 26/1 kl 11:00 med Jessica! 16 platser.

OTM 40 min
Min 1: 15-20 Wallballs 9/6 kg
Min 2: 1-3 Rope Climb
Min 3: 5 Pull-ups, 10 Push-ups, 15 Air Squats
Min 4: 15/12 cal AAB/Row
Min 5: Rest