CrossFit Inua

From the Blog

18/4-16 WOD

CrossFit INUA – CrossFit

Warm-up

WU: Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Burgener er 3 reps hver

Skill transfer exercises er 5 reps hver og skal først laves med PVC rør og derefter med vægtstang.

Metcon

WOD: Metcon (AMRAP – Reps)

EMOM 20

Første 10 min.

– 3-5 power snatch 60/ 40

– 2 burpees

Sidste 10 min.

– 12-15 back squat 20/15

Notér samlet antal reps

Mobility

MOB: Metcon (No Measure)

2-3 min

Foam roll det øverste af ryggen

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