CrossFit Inua

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3/2-20 WOD

CrossFit Inua – CrossFit

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Warm-up

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

Weightlifting

Squat Snatch (5 x 1 @92% + 3 x 1 @95%)

Hvis det føles godt går du bare efter en ny 1RM

40 min

Bonus

Metcon (AMRAP – Rounds and Reps)

Amrap 7

10 snatch grip push jerk (bag nakken) 40/ 35

10 over head squat 40/ 35

10 burpees

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