CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v. 40

Måndag 3/10 kl 16.30 samt 17:45 med Christopher! 16 platser.

A) Teknik: Beat Swings (bar)

B) Russian Dips 6-6-6
https://www.youtube.com/watch?v=eGK4cnYFpT0

C) Teknik: Bar transitions

D) Bar M.U:s/Ring M.U:s (Ring thing)

 

Tisdag 4/10 kl 16.30 samt 17:45 med Jessica! 16 platser.

A) Strict Press 4-3-2-1 @70-80-85-90%
After each set 30 sec L-hang

B) Push Press 4-3-2-1 @70-80-85-90%
After each set 30 sec Hollow Hold

C) Push/Split Jerk 4-3-2-1 @70-80-85-90%
After each set 30 sec Planche

 

Onsdag 5/10 kl 17:30 med Björn! 16 platser.

A) In teams of 2: 6 x 2min, 2min on 2min off.
10x 18m Shuttlerun
Then AMRAP
7 KB-Swings 24/16 kg
7 Burpees

B) In teams of 2: 6 x 2min, 2min on 2min off.
22/18 cal Row
5 Pull-ups
5 T2B
AMRAP Wallballs 10/6kg

 

Torsdag 6/10 kl 16:30 samt 17:45 med Joel! 16 platser.
Back to Basics!

A) Back Squat – Vi går igenom teknik och hittar 1 RM

B) Clean and Jerk – Vi går igenom teknik och hittar 1 RM

 

Fredagsflås 7/10 kl 17:30 med Linda! 13 platser.

For time:
21-15-9
Deadlift 95/70 kg (Scale: 60/45 kg)
Pull-ups (Scale: Ring Row)
Box Jumps

30 CnJ 60/42.5 kg (Scale: 42.5/35 kg)

21-15-9
Snatch 45/30 kg (Scale: 35/25 kg)
KB-Swings 24/16 kg

30 Back Squat 60/42.5 kg (Scale: 42.5/35 kg)

EMOTM: 5 Burpees

Time cap: 40 min

 

Lördag 8/10 kl 11:00 med Anton! 16 platser.

A) Teknik: Rope Climbs

B) Bench Press 5-5-5-5+ @80%

C) Push-ups max-max-max
If you’re a push-up ninja and +10 reps is easy, go deficit.

D) 3 Rounds:
AMRAP Bench Press @BW (Scale: 75/50% of BW)
AMRAP Rope Pull-ups

Rest as much as needed between rounds