CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 7

Måndag 13/2 kl 16.30 samt 17:45 med Gabbi! 16 platser.

A) Snatch Grip Deadlift 2-2-2 @120% of hs Snatch
3 sec paus in pos. 4

B) Build up to a heavy complex: Snatch Pull + Hang Squat Snatch x 3
Start at 60% of hs Snatch

C) Snatch 3-3-2-2-1-1 @75-80-85-90-95-100% of hs Snatch

 

Tisdag 14/2 kl 16.30 samt 17:45 med Jens! 16 platser.

A) Teknik: Handstand Hold

B) Teknik: Ring Support Hold > Eccentric dip with bottom position hold > Ring Dip (kipped)

C) For time:
Cash in:
1 min Handstand Hold against wall (nose facing wall)

Then 3 rounds of:
5 Headstand Leg Raises
10 Ball Push-ups
15 Hollow Rock

Cash out
1 min Ring Support Hold

 

Onsdag 15/2 kl 17:30 med Jessica! 13 platser.

A) Build to a heavy set of 3 Clean and Jerks for the day, aim for 5 to 7 sets @80-90%1RM range

B) For time:
1000 m Row
30 Squat Clean 75/55 kg
100 Burpees

 

Torsdag 16/2 kl 16:30 samt 17:45 med Joel! 13 platser.

A) Back Squat  3-3-3-3-3-3-3-3-3-3 @95-97%

B) “Bring Sally up”
Back Squat 60/40 kg

C) “Warriors of the world”
Back Squat 60/40 kg

 

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

A) Every 5 min for 20 min:
5 Ring M.U:s (Scale: CTB)
7 Squat Cleans 60/42.5 kg (Scale: 52.5/35 kg)
35 D.U:s

This should be a sprint! As fast as possible every round!

B) Rest 5 min

C) Every 5 min for 20 min:
25/18 cal Row
16 CTB (Scale Pull-ups)
9 Deficit HSPU 2x20kg Plate (Scale: HSPU)

This should be a sprint! As fast as possible every round!

 

Lördag 18/2 – INSTÄLLT!
Bemannat Open Gym och Atletpass inställt.
Vår VD Christopher Skytt gifter sig idag. Wohooo!