CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v. 49

Måndag 3/12 kl 17.30 med Anton! 16 platser.

A) Strict Press 3-3-2-2-1-1 @80-85-90%

B) Bench Press 3-3-3-3 @80%

C) KB Complex x 3 @AHAFA
3 Turkish Get Up R
3 Push Press R
3 Push Jerk R
3 Turkish Get Up L
3 Push Press L
3 Push Jerk L

 

Måndag 3/12 kl 19.00 med Sophia! 16 platser.
Soma Move

 

OlyTisdag 4/12 kl 16:30 med Robin! 12 platser.

A) Teknik: Clean and Jerk

B) OTM till fail
1 Clean + 1 Front Squat + 1 Jerk

Start @40% of hs Clean. Add 5/2.5 kg every 3 min

 

Tisdag 4/12 kl 17:45 med Robin! 12 platser.

A) Teknik: Clean and Jerk

B) OTM till fail
1 Clean + 1 Front Squat + 1 Jerk

Start @40% of hs Clean. Add 5/2.5 kg every 3 min

 

Onsdag 5/12 kl 16:30 samt 17:45 med Joel! 16 platser.

A) Double KB Rack Reverse Lunge with Rotation 10-10-10-10 @AHAFA

B) Staggered Stance Deadlift + Row 8+8 x 4 @AHAFA

C) Rotation Clean 20-20-20
Try different weights

D) KB Clean to Rotational Press 10+10 x 4 @AHAFA

 

Torsdag 6/12 kl 16:30 samt 17:45 med Gabbi! 12 platser.

A) Front Squat 6-6-6-6 @75%

B) Complex x 3
2 Paused Back Squats + 2 1¼ Back Squats + 2 Back Squats @70-75%

C) 10 rft:
2 Squat Cleans @80%
4 HSPU
6 Box Jumps 60/50 cm

 

Fredag ‘45 7/12 kl 12:00 med Björn! 16 platser.

In teams of 2
AMRAP 30 min

10 Double KB-Snatch 24×2/16×2 kg
20 Burpee over the Box 100 cm
20 Double KB-CnJ 24×2/16×2 kg
20 Burpee over the Box 100cm
30 Double KB-Clean 24/2/16×2 kg
20 Burpee over the Box 100cm

 

Lördag 8/12 kl 11:00 med Jessica! 16 platser.

A) 3 rft:
50 D.U:s
15 DB-Snatch 22.5/15 kg
10 CTB

Rest 3 min

B) For time:
75 Pull-ups
50 Wallballs 9/6 kg
25 Pistols
10 Clean and Jerk 70/50 kg

Rest 3 min

C) For time:
21-15-9
Deadlift 100/70 kg
Burpee Box Jump 60/50 cm