CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 48

Måndag 26/11 kl 17.30 med Jessica! 12 platser.

A) OTM 9 min – use light weights
Min 1: 1 Power Clean + 1 Front Squat + 3 Front Rack Sots Press
Min 2: 1 Power Clean + 2 Front Squat + 1 Push Jerk
Min 3: 1 Squat Clean + 2 Front Squat + 2 Split Jerk

B) Build up today’s heavy single Clean & Jerk in 20 min

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

 

Måndag 26/11 kl 19.00 med Sophia! 16 platser.
Soma Move

 

OlyTisdag 27/11 kl 16:30 med Robin! 12 platser.

A) Deadlift 2-2-2-2-2 @85%

B) OTM till fail
1 Snatch + 2 OH-Squat
Start at 45% of hs Snatch. Add 5/2.5 kg every 3 min

 

Tisdag 27/11 kl 17:45 med Jessica! 16 platser.

A) Superset x 5
1.) 3 Push Jerk
2 sec pause in dip and top
2.) 6+6 Plate Windmill

B) E5M for 20 min
200 m Row
30 m Farmer’s Walk 32/24 kg
30 D.U:s
10 Dual KB-Push Press 20/12 kg
10 Burpees

 

Onsdag 28/11 kl 16:30 samt 17:45 med Joel! 16 platser.

A) KB complex (alternate sides). Work 40 sec; rest 20 s x 6
1 KB-Snatch to OH-Lunge + 1 Half Kneeling Press

B) 20 sec on 20 sec off for 10 min
Half Kneeling Clean to Stand and Press

C) 3 rounds:
KB Clean & Push Press
1 round = Cycle 30 sec each arm back and forth for 3 min.
Rest 2 min before next round.

 

Torsdag 29/11 kl 16:30 samt 17:45 med Jessica! 12 platser.

A) Snatch Grip Deadlift 3-3-3-3-3

B) OTM 15 min
1 Snatch + 1 Hang Snatch + 1 OH-Squat

C) 21-15-9
OH-Squat 42.5/30 kg
Lat. Burpees

 

Fredag ‘45 30/11 kl 12:00 med Frank! 16 platser.
”Avengers”
In teams of 2 (1 work/1 rest), for time:

”Thor”
8 rounds:
16 DB Snatch
8 DB Hang C&J
22.5/15 kg

”Captain America”
8 rounds:
14 OH-Lunges
8 Plate Sit-ups
20/15 kg plate

”Hulk”
8 rounds:
6 Slamball Clusters 20/10 kg
3 Power Cleans 80/55 kg

”Iron Man”
8 rounds:
10 Pull-ups
5 Deadlift 80/55 kg

 

Lördag 1/12 kl 11:00 med Anton! 16 platser.

A) Teknik/progressions: Pistols + HSPU + T2B

B) AMRAP 20 min
2-2-2, 4-4-4, 6-6-6, 8-8-8… and so on of:
Alternating Pistols
HSPU
T2B

Scale:
*Single Leg Lowering
*Pike Stand on box > Push-up
*KTE > Leg Raises