CrossFit Inua

CFE Run 7A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance 7A – CFE 15 x 150m sprint (15 Rounds for time) Team 2 15 x 150m sprint (Bike 450m) (1 min. pauser) Notér[…]

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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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CFE Assault bike 7A

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 7A – CFE 15 x 150m sprint (15 Rounds for time) Team 2 15 x 150m sprint (Bike 450m) (1 min. pauser)[…]

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29/6-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Junk Yard Dog Warm Up (No Measure) 1 runde hver Weightlifting Power Clean & Jerk (5-5-3-3-2-2-1-1… find 1RM for dagen) Power clean & jerk25 min Power Clean & Jerk (5 x 3 reps @75% 1RM) Power clean & jerkFokus på præcission

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CFE Roning 7A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance 7A – CFE 15 x 150m sprint (15 Rounds for time) Team 2 15 x 150m sprint (Bike 450m) (1 min. pauser) Notér tid for hvert interval

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28/6-20 WOD

CrossFit Inua – CrossFit View Public Whiteboard Warm-up Crossfit Inua “get set ready…GO” (No Measure) Team 2×2 Løb 15 rum – Amrap Air squat Løb 15 rum – Amrap Sit up Løb 15 rum – Amrap KB swing Løb 15 rum – Amrap Push up Metcon Metcon (AMRAP – Rounds[…]

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CFE Assault bike 6A

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 6A – CFE Amrap 30 – 2×10+1x20m shuttle/ 1 min af +1 min på (AMRAP – Reps) Run: 2 teams Amrap 30[…]

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CFE Roning 6A

CrossFit Inua – CrossFit Endurance ROW View Public Whiteboard Warm-up 1000m roning (No Measure) Roligt 1000m roning Endurance 6A – CFE Amrap 30 – 2×10+1x20m shuttle/ 1 min af +1 min på (AMRAP – Reps) Run: 2 teams Amrap 30 (reps) 2 x 10m + 1 x 20m shuttle sprint[…]

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27/6-20 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 Deadlift 100/ 70 100 DUs 30 Toes to bar 100 DUs 30 burpee[…]

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CFE Run 6A

CrossFit Inua – CrossFit Endurance RUN View Public Whiteboard Warm-up 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance 6A – CFE Amrap 30 – 2×10+1x20m shuttle/ 1 min af +1 min på (AMRAP – Reps) Run: 2 teams Amrap 30 (reps) 2 x 10m + 1 x 20m[…]

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