CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 51

Måndag 19/12 kl 16.30 samt 17:45 med Joel! 16 platser.
DDR Clean & Jerk

1 x 13 @60%
1 x 11 @65%
1 x 9 @70%
1 x 7@75%
1 x 5 @80%
1 x 3 @85%
1 x 1 @90%

Proceed in a calmly fashion.
No Rush

 

Tisdag 20/12 kl 16.30 samt 17:45 med Christopher! 16 platser.
Handstand exercises

A) Push up w. Hollow Hold 8-8-8 – Tempo 50X6

B) Handstand Floaters
5 reps w/ max 5 sec hold on each rep x 4 rounds

C) Angled Wall Holds 3-3-3 w. 10 sec hold

D) 3 rounds for quality:
Horizontal Ring Rows Feet Fixed 10 reps w/ 10 sec hold on final rep
Shoulderstand (Extended) 15 sec (can face wall and prop feet into position/stability if needed)

 

Onsdag 21/12 kl 17:30 med Anton! 16 platser.

A) Deadlift 5-4-3-2-1 @80-85-90-95-95%+

B) Barbell Row 8-8-8 @AHAFA
Lying on bench

C) Every 2 min for 12 min
Odd: 30 m Farmer’s Walk w. plates 15+15/10+10 kg + 50 sec Deadlift Hold 85/60 kg
Even: 10 Pull-ups  + 40 sec Dead Hang

 

Torsdag 22/12 kl 16:30 samt 17:45 med Gabbi 16 platser.

A) Over Head Squat 5-5-5 @60 % of hs

B) Over Head Squat 1-1-1 Go for PR

C) AMRAP 17 min, in teams of 2:

200 Double unders
50 Wallball Shots
50 Power Snatch
50 Box Jumps
50 Pull-ups
50 Cal Row or Assault Bike

 

Fredagsflås 23/12 kl 17:30 OBS! INSTÄLLT!
Fixa julförberedelser istället för att träna ikväll.

 

Lördag 24/12 JULAFTON OBS! kl 10:00 med Björn! 24 platser.

”12 Days of Christmas”

1 CTB (Rx+: 1 Bar M.U)
2 KB-Snatch 24/16 kg (Rx+: 32/24 kg)
3 HSPU
4 x 10 D.U:s
5 Goblet Squats 24/16 kg (Rx+: 32/24 kg)
6 (3+3) KB-CnJ 24/16 kg (Rx+: 32/24 kg)
7 Wallballs 10/6 kg
8 Push-ups
9 Jinglebells Swings 24/16 kg (Rx+: 32/24 kg)
10 Box Jumps 60/50 cm (Rx+: 75/60 cm)
11 Mistle toe to bar
12 Wallclimb