CrossFit Inua

WODS

12/9-16 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 (5 Rounds for distance) 5 x 4 min (2 min pause) Notér distance for hvert interval

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12/9-16 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance wod: Metcon (5 Rounds for distance) 5 x 4 min (2 min pause) Notér distance for hvert interval

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12/9-16 WOD

CrossFit Inua – CrossFit Warm-up wu: 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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11/9-16 WOD

CrossFit Inua – CrossFit Warm-up wu: Crossfit Inua getting ready (No Measure) Team 2×2 Row 15 cal – Amrap Air squat Row 15 cal – Amrap Push up Row 15 cal – Amrap Sit up Row 15 cal – Amrap KB swings Weightlifting WL: Front Squat (20 min. – 8-8-6-6-4-4-2-2-2…[…]

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10/9-16 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance wod: 5k Run (Time) Max Effort 5k RunUDENFOR

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10/9-16 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance wod: 5k Row (Time) Max Effort 5k Row

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10/9-16 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: 25K Assault bike test (Time) 25km max effort

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10/9-16 WOD

CrossFit Inua – CrossFit Warm-up wu: 2 x Junk Yard Dog (No Measure) 3-2-1 GO Weightlifting WL: Split Jerk (20 min. 8-8-6-6-4-4-2-2-1-1… 1RM) TEAM 2 Metcon wod: Metcon (AMRAP – Rounds and Reps) TEAM2 Amrap 10 -10 deadlift 60/ 40 -10 power clean 60/ 40 Skift hvert minut. Tæl videre[…]

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INTRO uge1 dag2

CrossFit Inua – Intro Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Metcon wod: Metcon (Time) 21-15-9 Dead lift Push ups Bonus bonus: 1000m Row (Time) Max Effort 1000m Row

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9/9-16 WOD

CrossFit Inua – CrossFit Warm-up wu: Opvarmning (No Measure) 21-15-9 Burpees squat sit ups Weightlifting WL: Squat Clean (20 min. – 8-8-6-6-4-4-2-2-2-2…2RM TnG) Touch and Go Regrip = fail Metcon wod2: Metcon (Time) 21-15-9 – squat jumps – sit ups – Push ups

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