CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
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v. 6

Måndag 8/2 kl 16.30 samt 17:45 med Christopher! 16 platser.

A) No pause Goblet Squats 20-20-20-20-20 @20X0 tempo

B) Goblet Walk Lunges 18m x 4 @20X0 tempo

C) For time:
400m Row
40 Jumping Air Squats

 

Tisdag 9/2 kl 16.30 samt 17:45 med Gabbi! 12 platser

A) Bench Press 3-2-1-1
Go heavy!

B) Strict Press 3-2-1-1
Go heavy!

C)Cindy” AMRAP 20 min
5 Pull-ups
10 Push-ups
15 Squats

 

SpecialistOnsdag 10/2 kl 17:30 med Anton! 16 platser.
Oly!

A) Hang Power Snatch 4-4-4-4

B) Power Snatch 3-3-3

C) Snatch Balance 1-1-1-1-1

D) Hang Squat Snatch 2-2-2-2

E) Squat Snatch 1-1-1

 

Torsdag 11/2 kl 17:30 med Björn ! 12 platser.

A) Deadlift 10-10 (@70%) 8-8 (@75%)

B) OTM 12 min

Min 1: 30 sec Row
Min 2: 8 Horizontal Row
Min 3: 30 sec AMRAP HR Burpees

C) For time:
21-15-9
Deadlift @80% of todays 10 rep
HR Burpees

 

Fredagsflås 12/2 kl 17:30 med Joel! 16 platser.

Deck of cards
In teams of 2. The team takes one card from the deck and perform that number of reps (Kn = 11, D = 12, K = 13, Ace = 14):

Ruter = Wing
Spader = Incline Push-ups
Hjärter =Pull-ups
Klöver = Box Jumps 60/50 cm
Joker = 21 M-ball CnJ 10/6 kg

When done, the next team takes the next card in the deck and perform that many reps. During the time 1 team performs the ”Deck of Cards” the other teams does active rest! Continue till there are no more cards in the deck.

 

Lördag 13/2 kl 11:00 med Joel! 12 platser.

A) Front Rack Walk Lunges  18m x 3

B) Back Rack Walk Lunges   18m x 3

C) Hip Thrusters with KB + Rubberband 8-8-8

D) OTM 13 min
13 Squat Jumps
13 Jumping Lunges

 

MobilitetsSöndag 14/2 kl 15:00 med Joel! 16 platser.

A) 20 min Poweryoga

B) 20 min passiv stretch/avkoppling