CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 6

Måndag 4/2 kl 17.30 med Christopher! 16 platser.

A) Front Squat 8-8-8 @70% – tempo: 20X1

B) Romanian Deadlift 5-5-5 @ 40% of hs Deadlift – tempo: 2021

C) For time:
30 Clusters 60/42.5kg

D) Hamstring stretch

 

Måndag 4/2 kl 19.00 med Sophia! 16 platser.
Soma Move

 

OlyTisdag 5/2 kl 16:30 med Robin! 12 platser.

A) Back Squat 3-3-3-3 @85%

B) Split Jerk 2-2-2-2-2 @85%

C) Complex:
1 Clean
1 Front Squat
1 Jerk

Start @45% of hs CnJ. Add 5/2.5 kg to fail

 

Tisdag 5/2 kl 17:45 med Linda! 16 platser.

A) Superset x 4
A1 10-15 Scapula Push-ups
A2 1 KB Complex* on each arm

*Complex
3 1-arm KB-Swing
3 KB-Clean
3 KB-Push Press
3 KB OH-Squat

B) ”Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Timecap: 30 min

 

Onsdag 6/2 kl 16:30 samt 17:45 med Joel! 16 platser.

A) Teknik: Double KB-Snatch

B) With double KB:s, 10 rounds for quality:
4-6 reps of:
Deadlift
Row
Clean
Thruster
Snatch

Each round’s followed by 1 min Jump Rope

 

Torsdag 7/2 kl 16:30 samt 17:45 med Gabbi! 16 platser.

A) Deadlift 5-5-5-5 @80%

B) Dumbbell Row 8-10/arm x 3

C) Superset:
C1 20 reps Dead Bug
C2 10 m Death March with DB

D) For time:
21-15-9
Deadlift 50-60% of hs
Lateral Burpees
*Aim: keep it unbroken!

 

Fredag ‘45 8/2 kl 12:00 med Linda! 16 platser.

AMRAP 30 min
50 D.U:s
25 Hang Power Clean 42.5/30 kg
50 D.U:s
25 Push Press 42.5/30 kg
50 D.U:s
25 Burpees

Rx+: 60/42.5 kg

 

Lördag 9/2 kl 11:00 med Jessica! 16 platser.

A) Front Squats 5-5-5-5 @80%

B) 15 m Front Rack Lunges x 3 @60% of hs Front Squat

C) For time:
12/9 cal AAB + 9 Dual KB Front Squat 24+24/16+16 kg