CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v. 46

Måndag 13/11 kl 16.30 samt 17:45 med Christopher! 12 platser.

A) Teknik: Overhead Squats

B) OH-Squats 8-8-8 @75% – 2021

C) Double KB Front Squat 15-15-15

D) For time:
12-9-6
Burpees
Wallballs 10/6 kg
OH-Squats 50/30 kg

 

Tisdag 14/11 kl 16.30 samt 17:45 med Jens! 16 platser.

A) Alternate between sets:
1.) Ring Dip 4-10 x 5 (weighted i possible)
2.) Push-up 10-20 x 5 (weighted i possible)


B) “Bring Sally Up”
Push-up challenge

C) Chest/shoulder stretch and mobility work

 

Onsdag 15/11 kl 17:30 med Jessica! 16 platser.

A) Teknik: Rope Climb in 10 min

B) Teknik: Beat Swing/Pull-ups/CTB in 10 min

C) OTM 15 min
Min 1: 1-3 Rope Climb
Min 2: 5-10 Beat Swing/Pull-ups/CTB
Min 3: 40 sec Hollow Hold

 

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

A) Clean Deadlift 3-3-3-3 @100% of Clean

B) Squat Clean 3-3-3-3 @75% not TNG

C) Within 20 minutes build up todays heavy complex of: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat

 

Fredagsflås 17/11 kl 17:30 med Anton! 16 platser.

AMRAP 20 min
D.U:s 10-20-30-40-50…
Deadlifts 120/85 kg (Scale: 100/70 > 85/60 kg) 2-4-6-8-10…
Goblet Squats 24/16 kg 3-6-9-12-15…
Sit-ups 4-8-12-16-20…

Each round begins with 18 m Bear Crawl

Flow:
First round:
18 m Bear Crawl
10 D.U:s
2 DL
3 Goblet Squats
4 Sit-ups

Second round:
18 m Bear Crawl
20 D.U:s
4 DL
6 Goblet Squats
8 Sit-ups

etc.

 

Lördag 18/11 kl 11:00 med Jessica! 12 platser.

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

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

Rx+: 70/50 kg on the barbell
Jämför med 2017-10-12