CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 4

Måndag 25/1 kl 16.30 samt 17:45 med Joel! 12 platser.

A) Pull-ups 15-15-15
Change grip every 5th rep: wide, close, reverse

B) KB-Row 8-8-8

C) Every 30 sec for 5 min:
4 Pull-ups
8 KB-Swings

D) AMRAP 3 min
Burpee Pull-ups

 

Tisdag 26/1 kl 16.30 samt 17:45 med Anton! 12 platser.

A) Mobilitet: axlar/bröstrygg/handleder 10 min

B) Press/Push Press/Push Jerk/Split Jerk w. stick

C) OTM 30 min

1 Push Press + 1 Push Jerk + 1 Split Jerk
Start at 50% of hs Push Press. Add 5/2.5 kg every 5 min. If fail, restart at 80% of that weight.

 

Onsdag 27/1 kl 7:00 med Björn! 16 platser.

Poweryoga

 

OlyOnsdag 27/1 kl 17:30 med Christopher! 16 platser.

A) Knähopp 5-5-5

B) Squat Clean 8-8-8

C) Complex: (2 Cleans + 3 Front Squats) x 6

 

Torsdag 28/1 kl 17:30 med Anton! 16 platser.

A) Teknik: M-ball Cleans

B) Teknik: KB-Snatch

C) Metcon, for time:
20 Wall Ball 10/16 kg
20 KB-Snatch vä 24/16 kg
20 M-ball Cleans 10/6 kg
20 KB-Snatch hö 24/16 kg

 

Fredagsflås 29/1 kl 17:30 med Gabbi! 16 platser

For time:

Buy in: ”Karen”
150 Wallball Shots 10/6 kg

Then perform 21-15-9 of:
Pull-ups
KB-Swings 24/16 kg

Cash out: 25 Burpees

 

Lördag 30/1 kl 11:00 med Gabbi! 16 platser.

A) Skills/teknik: Double Unders/Tripple Unders 10-15 min

B) OTM 8 min
15-30 sek L-sit hold on boxes or KB

C) Every 5 min for 25 min (zon 1-2)

3 Wall Climb
10 Sit-ups
2 x 18 m Bear Crawl

Remaining time:
Row
Assaultbike
Jogg
Jump rope
Walking lunges
Step up on plate
Just move your body 😉