CrossFit Inua

Training Camp

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Basis Warm Up (No Measure) 2 runder: – 1 min. løb – 1 min. roning Derefter 15 sit ups 15 Squat 15 Ring rows 15 burpees Weightlifting Bench Press (10-8-6-4-2-1-1-1… find dagens 1RM) Bench Press (3 sæt á 20 reps @50% 1RM)

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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 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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Begynderhold 3

CrossFit Inua – Begynderhold View Public Whiteboard Warm-up Ring around the PVC (No Measure) 5-7 min. Burpees x 2 for hver pvc på gulvet Metcon wod: Metcon (Time) 3RFT 10 DL 40/ 25 10 Medicin ball clean 20/ 14 10 Push ups ————— Team 2 6 RFT 10 DL 40/[…]

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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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21/6-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Junk Yard Dog Warm Up (No Measure) 1 runde hver Metcon Sync it all (AMRAP – Rounds and Reps) Team 4 Amrap 30 50 barfacing burpees 50 Deadlift 100kg 50 push ups 50 Squat jumps 50 pull ups 2 personer skal arbejde[…]

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CFE Run 3A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd 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)[…]

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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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20/6-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Junk Yard Dog Warm Up (No Measure) 1 runde hver Metcon Rx: Metcon (AMRAP – Rounds and Reps) Team 3 (en hel runde inden skift) Amrap 30 5 clapping push ups 10 Alt. pistols 15 Cals Row Sc1: Metcon (AMRAP – Rounds[…]

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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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