CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 47

Måndag 16/11 kl 17:30 med Björn! 24 platser.

A) Front Squats: sets of 2 reps.
Go heavy! If it feels good go for 1 RM

B) Metcon

30 Hang Squat Clean 45/30 kg
30 Lateral Jump Burpees

Time cap: 8 min

 

Tisdag 17/11 kl 17:30 med Christopher! 16 platser.

A) Teknik: Box Jumps & Box Jumps Over

B) OTM 10 min
20-30 Jumping Airsquats

C For time:
50 D.U:s
25 Lunges
15 Goblet Squats
18 m Duck Walk
15 Goblet Squats
25 Lunges
50 D.U:s

 

Onsdag 18/11 kl 7:00 med Björn! 16 platser.

Poweryoga

 

OlyOnsdag 18/11 kl 17:30 med Anton! 16 platser.

A) Teknik: Transition from overhead to front rack

B) Tall Jerk 5-5-5

C) Push Jerk 3-3-3-3 @80%

D) Push Press i utfallsposition 5-5-5

E) Split Jerk 3-3-3-3 @80%

 

Torsdag 19/11 kl 17:30 med Joel! 12 platser.

A) Specialuppvärmning

B) Intense-”DT”

5 Rounds for time of:

12 Deadlift 60/42.5 kg
9 Hang Power Clean 60/42.5 kg
6 Push Jerks 60/42.5 kg

 

Fredagsflås 20/11 kl 17:30 med Christopher! 12 platser.

”The Chief”

5 rounds for time of:

AMRAP in 3 min of:

3 Power Cleans 60/42.5 kg
6 Push-ups
9 Air squats

Rest 1 min between each 3 min round.

 

Lördag 21/11 kl 11:00 med Anton! 16 platser.

A) Deadlift 8-8-8 @75%

B) Metcon: work 24 min in zon 2

*6 min Row

*6 min AMRAP:
3 Deadlift 80/60 kg
3 Wall Climbs

*OTM 6 min:
Odd min: Assault Air Bike
Even min: KB-swings

*6 min AMRAP:
10 Pull-ups or 2 steps up + 2 steps down Peg Board
20 G.T.O.H w. M-ball 10/6 kg

 

Söndag 22/11 kl 10:00 med Joel! 16 platser.

A) HSPU 3-3-3-3

B) Strict Press 4-4-4

C) AMRAP 18 min

3 HSPU
6 Burpees
9 KB-Swings