CrossFit Övik

LAT: 63.304831.
LNG: 18.72137.
Meny

v. 7

Måndag 12/2 kl 16.30 samt 17:45 med Joel! 16 platser.

OTM 35 min
1: 1-2 HSPU
2: 2-4 Wallclimb
3: 4-6 Push-ups (Rx+: Diamond Push-ups)
4: 6-10 KB-Push Press 32/24 kg (Rx+: Double KB:s)
5: 8-12 G.T.O.H with plate

 

Tisdag 13/2 kl 16.30 samt 17:45 med Jens! 16 platser.

A) Ball Push-ups 10-20 x 4

B) Strict Toe to Bar 6-10 x 4

C) Arch rock 20-30 x 4

D) Ring support hold: up to 20 sec x 4

 

Onsdag 14/2 kl 17:30 med Anton! 15 platser.

A) Play/skills: Pull-ups!

B) In teams of 3, for time:
3K Row
200m Barbell Carry 120 kg
100 CTB/Pull-ups
*all athletes work at the same time; partition reps, exercises and athletes at a station anyhow

Time cap: 22 min

 

Torsdag 15/2 kl 16:30 samt 17:45 med Gabbi! 16 platser.

A) Build up todays’ heavy single Overhead Squat in 15 minutes

B) Overhead Squat 3-3-3-3 @ 75% of todays hs

C) 3 rft:
15 Dumbbell*-/KB**-OHS
15 T2B
50 D.U:s

*Dumbbell: 22.5/15 kg
**KB: 24/16 kg

 

Fredag 45 16/2 kl 12:00 med Frank! 16 platser.

For time:
20 HSPU alt. 5 Wall Climb
30 Burpee Box Jump 60/50 cm
40 M-ball Clean 10/6 kg
50 M-ball Sit-ups 10/6 kg
60 OH-Lunges w. M-ball 10/6 kg
70 G.T.O.S w. M-ball 10/6 kg
80 Air Squats
90 D.U:s

Time cap: 25 min.

 

Lördag 17/2 kl 11:00 med Anton! 16 platser.

A) Stability/strength: S.T.O.H in split position

B) Speed: Tall Jerk

C) Consistency:
Each 75 s x 15
2 Split Jerk @80%