CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 40

Måndag 1/10 kl 16.30 samt 17:45 med Joel! 16 platser.

A) Deadlift from pos. 5 to 3, 4-4-4

B) Deadlift from pos 3 to 1, 4-4-4

C) Rubberband Deadlift 10-10-10

D) OTM for 10 min
10 Power Cleans 50/35 kg (scale: 42.5/30 > 35/25 > 30/20 > 20/15 kg)

 

Tisdag 2/10 kl 6.30 med Sophia! 16 platser.
Soma Move

 

Tisdag 2/10 kl 17:30 med Jessica! 12 platser.

A) Build up today’s heavy complex of: 1 Clean + 2 Front Squats + 1 S.T.O.H

B) OTM 20 min
20 D.U:s + 1 CnJ @80% of 1RM

 

OlyOnsdag 3/10 16:30 med Robin! 12 platser.

A) 5 rounds:
10 Standing Chinese Angel
10 Chinese Bird Wings
10 Chinese Triceps Press
10 Dumbell Bench Press

B) 5 rounds:
10+10 Arnold’s Preacher Press
1 Legless Rope Climb
10 Push-ups

C) 3 rounds:
1-arm Dead Hang 20-30 sec/arm

 

Onsdag 3/10 kl 17:45 med Christopher ! 16 platser.

A) Back Squat 6-6-6 @75% – tempo 20X2

B) Bulgarian Split Squat 6+6 x 3 – tempo 20X1

C) Rubberband March 2×2 min

D) Donkey Raises 20-20-20

 

Torsdag 4/10 kl 16:30 samt 17:45 med Gabbi! 12 platser.

A) Muscle Snatch 3-3-3

B) Segmented Snatch Grip Deadlift 5-5-5 @moderate weight
1 sec pause in pos. 4, 3, 2

C) OTM 12 min
2 Snatch @80%

D) For time:
9-6-3
OH-Squat 42.5/30 kg
x 2 Alternating Dumbell Snatch 22.5/15 kg

 

Fredag ‘45 5/10 kl 12:00 med Frank! 16 platser.
OBS! Ta med skor för utomhuslöpning!

In teams of 2 (1 work/1 rest), for time:

Buy in: 800m Run (both)

…then 5 rounds:
40 Overhead Lunges 20/15 kg
30 Box Jumps 60/50 cm
20 Wallballs 10/6 kg
10 HSPU

Cash out: 800m Run (both)

 

Lördag 6/10 kl 11:00 med Christopher ! 16 platser.

A) Turkish Get Up 4+4 x 3

B) “Skytt auxiliary superset”
3 rounds for quality:
2x18m Weighted Bear Crawl 15/8 kg
20+20 Side-to-Side Lift
20+20 Side Rotations