CrossFit Inua

WODS

INTRO Uge4 dag2

CrossFit Inua – Intro 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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2/12-16 WOD

CrossFit Inua – CrossFit Warm-up 2 x Junk Yard Dog (No Measure) 3-2-1 GO Weightlifting Clean and Jerk (5-5-5-4-4-3-2-1-1-1 Find 1RM) 25 min Metcon (Time) 21-18-15-9-6 – Squat jumps – Sit ups – Superman rocks

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1/12-16 WOD

CrossFit Inua – CrossFit Warm-up Opvarmning (No Measure) 21-15-9 Burpees squat sit ups Weightlifting WL: Overhead Squat (5-5-5-5-5-3-2-1-1-1 Find 1RM) Metcon Face The Pain (AMRAP – Reps) Så mange butterfly sit ups som muligt til sangen: Face the Pain – Stemm

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30/11-16 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance wod: Metcon (4 Rounds for time) 2 x 1500m 2 x 200m 1/2 pause Notér hvert interval

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30/11-16 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 (4 Rounds for time) 2 x 5000m 2 x 1000m 1/2 pause Notér hvert interval

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30/11-16 WOD

CrossFit Inua – CrossFit Warm-up 2 x Junk Yard Dog (No Measure) 3-2-1 GO Weightlifting Snatch Grip Deadlift (10-10-8-8-6-5-4-2-2-2 Find 2RM) 25 min. Metcon metc: Metcon (Time) 3 runder: 50 mountain climbers 25 jumping lunges 12 v-sit ups 6 push ups

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30/11-16 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance wod: Metcon (4 Rounds for time) 2 x 1500m 2 x 200m 1/2 pause Notér hvert interval

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29/11-16 WOD

CrossFit Inua – CrossFit Warm-up Get warm (No Measure) 3 runder: 20 squat 20 sit ups 3 rum bear crawl 20 sek. hand stand Metcon 7 min. burpees (AMRAP – Reps) Så mange burpees som muligt på 7 min. Weightlifting WL: Metcon (5 Rounds for weight) Back squat 5 sæt[…]

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28/11-16 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance wod: Metcon (9 Rounds for time) 100m-200-300-400-500-400-300-200-100m Pause lige så langt som intervallet Notér hvert interval

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28/11-16 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 (9 Rounds for time) 400m-800-1200-1600-2000-1600-1200-800-400m Pause lige så langt som intervallet Notér hvert interval

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