CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 41

Måndag 9/10 kl 16.30 samt 17:45 med Joel! 16 platser.

Dynamic Mobility;

Back/Shoulders
Tabata inspired

 

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

A) Spänsthopp Höjd
Build up to a max height, then lower down to 80-90% and perform 2×10 sets

B) Spänsthopp Längd
3 consecutive Broad Jumps for distance x 10

C) AMRAP 10 min
4 Pull-ups
8 Pistols
12 Burpees

Rx+: CTB instead of Pull-ups. Weighted Pistols.

 

Onsdag 11/10 kl 17:30 med Anton! 12 platser.

A) OTM 10 min
2 Clean and Jerk @60-70%

B) OTM 10 min
2 Snatch @60-70%

C) OTM 10 min:
1 Power Clean
1 Hang Squat Clean
1 Thruster
1 Jerk

@60-70% of 1 RM Thruster

 

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

A) Back Squat 8-8-8@80%

B) Glutes on fire 10m x 3 set

C) For time:
42 Wallballs 10/6 kg
21 Back Squats 60/40 kg
30 Wallballs
15 Front Squat 60/40 kg
18 Wallballs
9 Over Head Squats 60/40 kg

Rx+: Barbell 70/50 kg

 

Fredagsflås 13/10 kl 17:30 med Linda! 12 platser.

3 rft:
9-6-3
S.T.O.H 60/42.5 kg
Lateral Jump Burpees
Wallclimb

Rest 2 min between each round

 

Lördag 14/10 kl 11:00 med Anton! 16 platser.

A) Deadlift 3-3-2-2-1-1 @80-85-90%

B) Bench Press 3-3-2-2-1-1 @80-85-90%

C) In teams of two:
6 rounds, alternating 1 work/1 rest, for time:
15 Deadlift 70/50 kg
15/12 HR Push-ups

Time cap: 6 min