CrossFit Inua

WODS

16/11-16 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance wod: Metcon (Distance) 30 min. roligt

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16/11-16 CFE ASSAULT BIKE

CrossFit Inua – CrossFit Endurance ASSAULT BIKE Warm-up wu: Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance wod: Metcon (Distance) 30 min. roligt

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16/11-16 TECH DAY snatch

CrossFit Inua – Technique day 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[…]

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16/11-16 WOD

CrossFit Inua – CrossFit 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[…]

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15/11-16 WOD

CrossFit Inua – CrossFit Warm-up Warm-up (No Measure) 3 runder 1 min. gadedrenge 1 min. burpees 1 min. sprællemand Weightlifting WL: Bench Press (10-10-8-8-6-6-4-2-2-2-2… find 2 RM) 25 min. til at finde 2 RM Metcon bonus: 50 cal assault bike for time (Time) 50 kalorier på tid

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14/11-16 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance Metcon (5 Rounds for time) 5 x 800m (2 min pauser) Notér tid for hvert interval

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14/11-16 CFE ASSAULT BIKE

CrossFit Inua – CrossFit Endurance ASSAULT BIKE Warm-up wu: Bike Warm-up (No Measure) 5-7 min. stille og roligt. Slut med 2 x 30 sek. tempo Endurance Metcon (5 Rounds for time) 5 x 2400m (2 min pauser) Notér tid for hvert interval

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WOD 14/11-2016

CrossFit Inua – CrossFit Warm-up WU: CrossFit Inua warm up (No Measure) Led 3 runder á 10-15 reps – Sprællemand – Squat jumps – Dolphins – Hollow rocks – Superman rocks Mob. squat Mob. skulder Metcon WOD: CF Inua benchmark #4 (Crossfit Inua) (Time) 10 RFT. 7 SDHP 43/30 7[…]

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INTRO Uge2 dag1

CrossFit Inua – Intro Warm-up wu: Get warm (No Measure) 3 runder: 20 squat 20 sit ups 3 rum bear crawl 20 sek. hand stand Metcon wod: Metcon (AMRAP – Reps) Tabata 20/10 x 4 – Shoulder press 20/ 15 – Lunge steps – Back extensions – Box jumps/ step[…]

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14/11-16 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance Metcon (5 Rounds for time) 5 x 800m (2 min pauser) Notér tid for hvert interval

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