CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 6

Måndag 6/2 kl 16.30 samt 17:45 med Christopher! 16 platser.

A) Front Squat 3-3-3-3-3 @90-95%, tempo 20X1

B) Bulgarian Split Squats (6+6) x 3 @40-45% of hs Back Squat
Bar behind the neck

C) ”Quicky”
For time:
30 Burpees
100 Strict Wallballs
30 Burpees

 

Tisdag 7/2 kl 16.30 samt 17:45 med Björn ! 16 platser.

Pilates and TRX!

 

Onsdag 8/2 kl 17:30 med Jessica! 16 platser.

A) Strict Pull-ups/C2B 5-4-3-2-2

B) Work on kipping/butterfly pull-ups/C2B in 10 min

C) OTM 20 min

Min 1: Top of dip hold
Min 2: Hanging L-sit hold
Min 3: Bottom of dip hold
Min 4: Hollow hold
Min 5: Handstand hold

 

Torsdag 9/2 kl 16:30 samt 17:45 med Jens! 16 platser.

Rest 2 min between each AMRAP

AMRAP 8 min
2-4-6-8… Double KB Goblet Squats (Rx: 32+32/24+24 kg, Scale: 24+24/16+16 kg)
2-4-6-8… Burpees

AMRAP 8 min
8 Pull-ups
8 Pistols

AMRAP 8 min
30 KB-Swings 24/16 kg
30 Box Jumps 60/50 cm

AMRAP 8 min
2-4-6-8… Power Snatch (Rx: 40/30 kg, Scale: 30/20 kg)
2-4-6-8… Thrusters (Rx: 40/30 kg, Scale: 30/20 kg)

 

Fredagsflås 10/2 kl 17:30 med Linda! 13 platser.

”Chipper”
10 Power Clean 80/55 kg
20 Deadlift 120/85 kg
30 Box Jumps 60/50 cm
40 Alt. Dumbell Snatch 22/14 kg
50 Wallballs  10/6 kg
40 Alt. Dumbell Snatch 22/14 kg
30 Box Jumps 60/50 cm
20 Deadlift 120/85 kg
10 Power Clean 80/55 kg

Rx+:
PC = 100/70 kg
DL = 140/100 kg
BJ = 75/60 cm
Alt. Dumbell Snatch = 28/22 kg

Jämför mot B.I.G 2016-12-09

 

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

A) Back Squats
1 x 50 @40%
1 x 40 @50%
1 x 30 @60%
1 x 20 @70%
1 x 10 @80%

B) In teams of 3
AMRAP 5 min
1 perform Jumping Air Squats
Other 2 does Jägarvila
Reps only count when Jägarvila is performed on both that’s not doing Jumping Air Squats

Rx+:
Hold 10/5kg plate while doing the work out