CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 40

Måndag 28/9 kl 17:30 med Jens! 12 platser.

Every 90 sec till fail:

2 Deadlift
1 Power Clean
1 Hang Squat Clean
1 Front Squat

Start at 45% of hs Clean.
Add 5/2.5 kg every third minute.

 

Tisdag 29/9 kl 17:30 med Björn! 20 platser.

Tabata!

(20 sec on, 10 sec off) x 8 = 1 station. Rest 1 min after each Tabata station.

– KB Deadlift 32/24
– Burpees
– KB-Swings 24/16 kg
– Box Jumps 60/50 cm
– D.U:s
– Mountain Climbers
– Push Press 20/15 kg
– Ring Row

 

Onsdag 30/9 kl 7:00 med Björn! 16 platser.

Poweryoga

 

OlyOnsdag 30/9 kl 17:30 med Jens! 16 platser.

A) Build up to a heavy set of 2 Jerks in 10 min

B) (1 Push Press + 2 Kick Jerk) TnG x 5

C) OH-Squat 4-4-4-4

D) OH-Hold 7 sec x 4

 

Torsdag 1/10 kl 17:30 med Christopher! 16 platser.

A) Teknik: Pull-ups/CTB/Bar Muscle-Ups

B) OTM 8 min:
3-6 Pullups/CTB

C) Weighted Ringdips 8-8-8

D) Metcon:
15-12-9
Pull-ups
Ringdips
Pistol squats

 

Fredagsflås 2/10 kl 17:30 med Jens! 20 platser.

2 rounds of:
1 min work on each station.

– Burpee to plate
– Hand Release Push-ups
– GTOH w. plate
– Wallballs
– 1-arm KB-Swings
– Hollow Rock
– Row
– Handstand Hold
– D.U:s
– Farmer’s Walk

Rest 5 min. Then repeat.

Lördag 3/10 kl 11:00 med Björn! 12 platser.

A) Push Press 5-4-3-2-1
Go heavy!

B) Metcon (for time):

30 CnJ @50% of todays HS PP
30 Thrusters @50% of todays HS PP
30 Lateral Jump Burpees

 

Söndag 4/10 kl 10:00 med Björn! 16 platser.

A) Back Squat 4-4-4 @85%

B) 3 rounds not for time:
2 x 18 m Walk Lunges
18 Goblet Squats 16/12 kg

C) For time:
300 Airsquats

Time cap: 14 min