CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 49

Måndag 5/12 kl 16.30 samt 17:45 med Gabbi! 16 platser.

A) Complex: 1 Push Press + 1 Push Jerk + 2 Split Jerk x 5
Go heavy, no fail.

B) OTM 20 min
Min 1: 8 Burpee Box Jumps Over 60/50 cm
Min 2: 8 T2B
Min 3: 10 Wallball Shots 10/6 kg
Min 4:  10 M-ball Overhead Lunges

 

Tisdag 6/12 kl 16.30 samt 17:45 med Jens! 13 platser.

A) Teknik: Rope Climbs/Pegbord

B) Eccentric Pull-ups 4-4-4-4 (weighted)

C) Bergeron Beep Test
EMOTM Until fail
7 Thrusters 35/25
7 Pull-ups
7 Burpees

 

Onsdag 7/12 kl 17:30 med Anton! 16 platser.

A) Muscle Snatch 3-3-3 @50% of hs Snatch

B) Snatch Pull 2-2-2 @80% of hs Snatch

C) Power Snatch 3-3-2-2-1-1 @60-70-80% of hs Snatch

D) Snatch Balance 2-2-2-2 @AHAFA

E) Build up to your 2RM Snatch

 

Torsdag 8/12 kl 16:30 samt 17:45 med Joel! 16 platser.

A) Back Squat in reverse order, start with the heaviest.
1 rep @95%
2 rep @90%
3 rep @85%
4 rep @80%
5 rep @75%
6 rep @70%
7 rep @65%
8 rep @60%
9 rep @55%
10 rep @50%

B) 5 rft:
18 m KB-Lunges
5-10 Pull-ups

 

Fredagsflås 9/12 kl 17:30 med Jessica! 16 platser.

In teams of two, for time:

Cash in: 200 D.U:s

30 Complex 50/35 kg
80 Burpees
20 Complex 60/40 kg
60 Burpees Box Jumps 60/50 cm
10 Complex 70/50 kg
30 Inverted Burpees

Cash out: 200 D.U:s

Complex: 3 Power Clean + 2 Hang Clean + 1 Push Jerk

 

Lördag 10/12 kl 11:00 med Linda! 20 platser.

Tabata this!

8 x 20 sec work + 10 sec rest on every station

*Row
*KB-Swings 24/16 kg
*D.U:s
*Plankan
*Burpee Box Jumps