CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 45

OBS! Fortlöpande schemaändring träder ikraft denna vecka.

Måndag 5/11 kl 17:30 med Anton! 12 platser.

A) Snatch Flow x 8
1 Snatch Grip Deadlift from pos 5 to 4 + 1 Snatch Pull + 1 Hang Squat Snatch
Add load each set if you make the previous set. Start @light weight.

B) Build up to a heavy single High Hang Squat Snatch in 15 min
Add load only if you make the lift.

C) OTM 10 min
5 Power Snatch @intermediate load, for barbell efficiency (TnG)
5 Lateral Jump Burpees

Add 1 Burpee each 2 min

 

Måndag 5/11 kl 19.00 med Sophia! 16 platser.
Soma Move

 

OlyTisdag 6/11 16:30 med Robin! 12 platser.

A) Clean 3-3-3-3-3 @75-80% from blocks above knee

B) Squat Clean 3-3-3-3-3 @75-80% from blocks below knee

C) Clean 3-3-3-2-2-1 @70-95%

 

Tisdag 6/11 kl 17:45 med Christopher! 16 platser.

A) Arnold Press 6+6 x 3

B) Bench Press 8-8-8 @70% – tempo 20X1

C) “Karen”
For time:
150 Wallballs 10/6 kg

 

Onsdag 7/11 kl 16.30 samt 17:45 med Joel! 16 platser.

A) Superset x 4
1.) 10 Bench Press
2.) 6 Sitting Dual DB Press

B) Superset x 4
1.) 8 reps Ground lying KB Bench Press
2.) 10 reps Push-ups

C) 6 sets of:
6 KB Press+ 6 Push Press + 6 Jerk/per arm

 

Torsdag 8/11 kl 16:30 samt 17:45 med Gabbi! 16 platser.

Front Squat
1×3@ 72%
3-3 @ 77%
1×3@82%
2-2@87%
New 2RM?
1×3@90%
3-3@80%
3-3-3@70%

 

Fredag ‘45 9/11 kl 12:00 med Björn ! 16 platser.
“Gabbis without the Fran!”

With a running clock

Min 0-10: 100 Burpees

Min 11-25: 10 rounds Cindy*

Min 26-37: AMRAP 8 min
10 alt. Dumbbell Snatch 22.5/15 kg
5 Burpee Box Jump Over 60/50 cm
Add 1 Burpee Box Jump every round

*Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats

 

Lördag 10/11 kl 11:00 med Jessica! 16 platser.
In teams of two – I go, You go
7 rounds each:
7 Thrusters 50/35 kg
7 CTB/Pull-ups

Rest 5 min

7 rounds each:
15/12 cal Row
8 Burpees over Rower

Rest 5 min

7 rounds each:
2 Rope Climbs
5 Deadlift 100/70 kg