CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 44

Måndag 29/10 kl 16.30 samt 17:45 med Joel! 16 platser.

A) 7 rounds:
7-7-7 of Double KB Deadlift-Swings-Clean
Rest between for quality

B) 5 rounds:
4 DB/KB Cleans
3 DB/KB Front Squats
2 DB/KB Thrusters

Repeat 5 times (rest as needed after each round)

C) 30 sec on, 15 sec off x 10
Crouching Tiger to Squat Jump with KB

 

Tisdag 30/10 kl 6.30 med Sophia! 16 platser.
Soma Move

 

Tisdag 30/10 kl 17:30 med Anton! 16 platser.

A) 4 sets:
7 Strict Press + 7 Push Press @AHAFA

B) Bench Press 3-3-3-3 @80%

C) AMRAP 7 min
20 Dual DB/KB Push Press
40 D.U:s

Rx:
DB: 22.5+22.5/15+15 kg

KB: 24+24/16+16 kg
Scale as needed

 

OlyOnsdag 31/10 16:30 med Robin! 12 platser.

A) Deadlift 3-3-3 @85%

B) Clean Pull 3-3-3 @105% of hs Clean

C) OTM till fail
1 Clean + 1 Front Squat + 1 Jerk

Start at 50% of hs Clean. Add 5/2.5 kg each 3 min. Work till fail

 

Onsdag 31/10 kl 17:45 med Jessica! 12 platser

For time:
50 cal Row/AB
10 Squat Clean @70%
40 cal Row/AB
8 Squat Clean @75%
30 cal Row/AB
6 Squat Clean @80%
20 cal Row/AB
4 Squat Clean @85%
10 cal Row/AB
2 Squat Clean @90%

In remaining time find your 1RM Squat Clean for today!

 

Torsdag 1/11 kl 16:30 samt 17:45 med Gabbi! 12 platser.

A) OTM 12 min
Odd: 1 Power Snatch + 1 Hang Squat Snatch +2 OH-Squat
Even: 1 Squat Snatch + 2 Snatch Balance + 2 OH-Squat
*Light weight. Focus on the movement

B) Build up today’s 2RM Squat Snatch

C) Snatch Pull 4-4-4 @Go heavy!!!

 

Fredag ‘45 2/11 kl 12:00 med Frank! 16 platser.
“Mjölksyra and back again”

For time:
10 Strict Burpees
20 Sit-ups
30 Squat Jumps
40 Sumo Deadlift 24/16 kg
50 Jumping Lunges
60 “Sågen”
70 Jumping Jacks
80 Höga knän

Rest 1 min

80 Höga knän
70 Jumping Jacks
60 “Sågen”
50 Jumping Lunges
40 Sumo Deadlift 24/16 kg
30 Squat Jumps
20 Sit-ups
10 Strict Burpees

 

Lördag 3/11 OBS! kl 10:00 med Anton! 24 platser.
HALLOWEENSPECIAL!

In teams of 2 (split work anyhow), for time:
100-90-80-70-60-50-40-30-20-10 Suppressing Fire
20-18-16-14-12-10-8-6-4-2 Brain Toss 10/6 kg
20-18-16-14-12-10-8-6-4-2 Deadlift 85/60 kg
100-90-80-70-60-50-40-30-20-10m Haul of the Dead
20-18-16-14-12-10-8-6-4-2 Skull Crushers 24/16 kg
20-18-16-14-12-10-8-6-4-2 Mummy Raises
100-90-80-70-60-50-40-30-20-10m Monster Walk
20-18-16-14-12-10-8-6-4-2 Blood on the Bar
20-18-16-14-12-10-8-6-4-2 Grave Bursters

Performed in the order: 100-20-20-100-20-20-100-20-20, 90-18-18-90-18-18-90-18-18 and so on.