CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 5

Måndag 28/1 kl 17.30 med Anton! 14 platser.

A) Build up today’s heavy complex in 15 min:
3 Push Press + 3 Push Jerk + 3 Split Jerk

B) Each 30 s x 20
1 Cluster
Start @60%, add 5% every fifth round

C) Each 45 s x 10, in teams of 2 (alternate rounds)
10 m Wheelbarrel + 5 Body Saw

 

Måndag 28/1 kl 19.00 med Sophia! 16 platser.
Soma Move

 

OlyTisdag 29/1 kl 16:30 med Robin! 12 platser.

A) Snatch Grip Deadlift from blocks 6-6-6-6-6
Start above knee. Go heavy, use straps.

B) Snatch Pull from blocks 2-2-2-2-2
Drop weight significantly from A)

C) Snatch from blocks 3-2-1-1-1 @AHAFA

 

Tisdag 29/1 kl 17:45 med Joel! 16 platser.

A) Practice D.U:s

B) Practice HSPU

C) “Deck of cards”
Hjärter = D.U:s
Ruter  = HSPU
Spader = Sit-Ups
Klöver = Push-Ups
Joker = 15 Burpees

 

Onsdag 30/1 kl 16:30 samt 17:45 med Joel! 16 platser.

A) Tactical Snatch 8+8 x 3

B) Tactical Clean 8+8 x 3

C) Figure 8 to Tactical Snatch Lunge

D) 5 rft:
20 Goblet Squats
5 Man Makers
20 KB-Swings

 

Torsdag 31/1 kl 16:30 samt 17:45 med Christopher! 12 platser.

A) Back Squat 3-3-3 @80%, tempo: 10X2

B) Weighted Step-ups (4+4) x 4

C) 2 rounds:
3 min Farmer’s Walk 24+24/16+16 kg
2 min Front Rack Carry
1 min Overhead Carry

 

Fredag ‘45 1/2 kl 12:00 med Frank! 14 platser.

“Blake”
4 rft:
40m Walking Lunges with plate held overhead (20/15 kg)
30 Box Jumps 60/50 cm
20 Wallballs 10/6 kg
10 HSPU

 

Lördag 2/2 kl 11:00 med Björn! 16 platser.

A) Teknik: Burpees

B) Teknik: Box Jumps

C) Teknik: Wallballs

D) AMRAP 12 min
9 Burpees
7 Box Jumps 60/50 cm
5 Wallballs 9/6 kg