CrossFit Inua

22/9-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up 2 x Junk Yard Dog (No Measure) 2 runder af Junk yard dog… hver 3-2-1 GO Metcon Rx: Metcon (Time) 21-18-15-12-9-6-3 – Shoulder press 30/ 25 75 DUs (også efter 3) TC 16 Sc1: Metcon (Time) 21-18-15-12-9-6-3 – Shoulder press/ push press[…]

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Begynderhold 6

CrossFit Inua – Begynderhold View Public Whiteboard Warm-up Basis hold warm up (No Measure) 3 runder: 1 min. løb 1 min. squat 1 min. burpees Metcon Metcon (Time) 4 runder på tid – 4 Thruster 40/ 30 – 8 Burpees – 12 box jump 24/ 20 – 16 Back extension[…]

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21/9-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Basis warm up 2 (No Measure) 2 runder: 1 min. løb 1 min. burpees Derefter: 15 squat jump 15 sit ups 15 push ups Weightlifting Back Squat (10-8-6-4-2-1-1-1… find 1RM) Back Squat (5 sæt af 3 reps @80%) Bonus Burpees/Boxjump 21-15-9 (Time)[…]

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CFE Assault bike 4A

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance 4A – CFE Amrap 30 – Team 3 – 30 sek. sprint (Distance) Amrap 30 Team 3 – 30 sek. sprint (Roning[…]

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CFE Roning 4A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance 4A – CFE Amrap 30 – Team 3 – 30 sek. sprint (Distance) Amrap 30 Team 3 – 30 sek. sprint (Roning 30 sek. sprint. – 30 sek. pause) Notér samlet[…]

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CFE Run 4A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 4A – CFE Amrap 30 – Team 3 – 30 sek. sprint (Distance) Amrap 30 Team 3 – 30 sek. sprint (Roning 30 sek. sprint. – 30 sek. pause) Notér[…]

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20/9-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Ring around the PVC (No Measure) 5-7 min. Burpees x 2 for hver pvc på gulvet Metcon Metcon (AMRAP – Rounds and Reps) Team 2 Amrap 25 25 Power snatch 50/ 35 250 mountain climbers 25 Strict chest to bar pull ups[…]

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19/9-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Pizza game (No Measure) Skift mellem 5 superman rocks 5 jumping squat 5 V-sit ups 6 lunges Metcon Metcon (AMRAP – Rounds and Reps) Team 3 Amrap 30 30 Thrusters 60/ 40 30 Power clean 60/ 40 60 Box jumps 30/ 24[…]

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CFE Assault bike 3A

CrossFit Inua – CrossFit Endurance ASSAULT BIKE View Public Whiteboard Warm-up Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance 3A – CFE Amrap 30 – 15m shuttle/ 20 sek. sprint (AMRAP – Reps) RUN: 2 teams Amrap 30 (reps) – 15m[…]

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CFE Roning 3A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 3A – CFE Amrap 30 – 15m shuttle/ 20 sek. sprint (AMRAP – Reps) RUN: 2 teams Amrap 30 (reps) – 15m shuttle sprint Bike: Team 2 Amrap 30 (cals) – 20[…]

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