CrossFit Inua

WODS

2/1-16 WOD

CrossFit Inua – CrossFit Warm-up 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 Weightlifting Push Press (8-8-6-6-4-4-2-2-1-1…Find 1RM) 25. Min Push Press (5 sæt 3 reps @ 75%)

Læs mere

2/1-17 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance Metcon (6 Rounds for distance) 6 x 4 min. (2 min. pauser)

Læs mere

1/1-17 WOD

CrossFit Inua – CrossFit Warm-up wu: Ready to work hard (No Measure) 21-15-9 Med ball thruster Kb swing Sit up Lunges Metcon Wod: Metcon (AMRAP – Reps) Team 3 Amrap 30 150 WBs 20/14 125 cal row 100 burpee over med.ball 75 jumping lunges 50 cal row 25 WBs 20/14

Læs mere

31/12-16 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance wod: Metcon (6 Rounds for time) Team 2 800m (Moderat tempo) 400m (Sprint) 800m (Moderat) 200m (Sprint) 800m (Moderat) 110m (Sprint) Notér hvert intervalSlut med 500m roligt

Læs mere

31/12-16 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 (6 Rounds for time) Team 2 2400m (Moderat tempo) 1200m (Sprint) 2400m (Moderat) 800m (Sprint) 2400m (Moderat) 400m (Sprint) Notér hvert intervalSlut[…]

Læs mere

31/12-16 WOD

CrossFit Inua – CrossFit Warm-up Metcon wod: Metcon (AMRAP – Reps) Team 3 Amrap 31 31 Deadlift 125/ 85 12 Clean & Jerk 100/ 60 20 Snatch 70/ 40 16 Cluster 70/ 40 Go heavy!!!

Læs mere

31/12-16 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance Metcon (6 Rounds for time) Team 2 800m (Moderat tempo) 400m (Sprint) 800m (Moderat) 200m (Sprint) 800m (Moderat) 110m (Sprint) Notér hvert intervalSlut med 500m roligt

Læs mere

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[…]

Læs mere

30/12-16 WOD

CrossFit Inua – CrossFit Warm-up 2 x Junk Yard Dog (No Measure) 3-2-1 GO Metcon wod: Metcon (Time) 21-15-9 – Power snatch 55/ 35 – pull ups – Burpee over bar Time cap 15 wl: 2 min. DB Power snatch (AMRAP – Reps) Amrap 2 – Alt. DB power snatch[…]

Læs mere

29/12-16 WOD

CrossFit Inua – CrossFit Warm-up Opvarmning (No Measure) 21-15-9 Burpees squat sit ups Metcon Wod: Metcon (AMRAP – Rounds and Reps) AMRAP 20 – 5 Chest to bar – 10 knees to elbows – 20 russian kb swing 24/16 – 40 Air squat – 80 mountain climbers Bonus Bonus: AMRAP[…]

Læs mere