CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 40

Måndag 2/10 kl 16.30 samt 17:45 med Christopher! 16 platser.

A) Ring Row with 3 sec hold 10-10-10

B) Chest-to-bar Pull-ups 12-10-8

C) KB-Shrugs 15-15-15

D) “GI Jane”
For time:
100 Burpee Pull-ups

Time cap: 15 min

 

Tisdag 3/10 kl 16.30 samt 17:45 med Jens! 12 platser.

A) Push Press in split position  5+5 x 4

B) Complex
Clean and Jerk 2+2 x 4 @AHAFA

C) OTM for 15 min
Min 1: 6-10 S.T.O.H
Min 2: 6-10 OH-Squat
Min 3: 10-15 Lateral Jump Burpees

Perform @60% of hs Jerk

 

Onsdag 4/10 kl 17:30 med Björn! 16 platser.

3 rounds of :

30s work, 10s rest:
1. Goblet Squats
2. Mountain Climbers
3. Kettlebell Swing
4. Burpees
5. KB-Thrusters
6. Tuck Jumps
7. Row
8. Jumping Lunges
9. Assault Air Bike
10. Double Unders
11. KB-Deadlift
12. Plate Step-ups
13. Wallballs
14. Broad Jumps over plate
15. M-ball Clean
16. Side Step over plate

 

Torsdag 5/10 kl 16:30 samt 17:45 med Gabbi! 12 platser.

A) Overhead Squat 8-8-8 @20/15 kg
Teknik!

B) Snatch Balance 3-3-3 with 3 sec paus in bottom pos.
Focus: Speed under the bar.

C) Teknik 10 min: Snatch

D) OTM 15 min
1 Hang Snatch + 2 Over Head Squat

Start at 65% of hs Snatch.
Add weight only if you make the lift and technique feels good

 

Fredagsflås 6/10 kl 17:30 med Jessica! 16 platser.
OBS! Ta med kläder + skor för utomhuslöpning!

In teams of two:
“Eva”

5 rounds for time:
800 m Run
30 KB-Swings 32/24 kg
30 Pull-ups

 

Lördag 7/10 kl 11:00 med Linda! 16 platser.

OTM 40 min
min 1: 2-4 Wall Climbs
min 2: 1-3 Rope Climbs
min 3: 3-5m Handstand Walk alt. 10-20 Shoulder Taps
min 4: 5-10 T2B
min 5: 5-10 Burpee Box Jumps 60/50 cm