CrossFit Inua

WODS

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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6/10-16 WOD

CrossFit Inua – CrossFit Warm-up wu: Crossfit Inua “ready” (No Measure) 3 runder 10 rum løb 10 sprællemænd 10 KB swing 10 airsquat 10 push up 10 sit up 4 rum kålorm Metcon wod: Metcon (2 Rounds for reps) TEAM 2 AMRAP 8 – 200m roning – Hang squat clean[…]

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5/10-16

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 Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings,[…]

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5/10-16 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 time) 5x 800m 2-3 min pauser Notér tid for hvert interval

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5/10-16 CFE RONING

CrossFit Inua – CrossFit Endurance ROW Warm-up wu: 1000m roning (No Measure) Roligt 1000m roning Endurance wod: Metcon (5 Rounds for time) 5x 800m 2-3 min pauser Notér tid for hvert interval

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5/10-16 TECH DAY

CrossFit Inua – Technique day 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.[…]

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5/10-16 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 time) 5x 3200m 2-3 min pauser Notér tid for hvert interval

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4/10-16 WOD

CrossFit Inua – CrossFit Warm-up 21-15-9 warm up (No Measure) 21-15-9 Burpees OH squat pvc Kb swing Metcon CF Inua benchmark #2 (Time) For time: 30 Clusters 61/ 43 Metcon Face The Pain (AMRAP – Reps) Så mange butterfly sit ups som muligt til sangen: Face the Pain – Stemm

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WOD 3/10-2016

CrossFit Inua – CrossFit Warm-up WU: 21-15-9 warm up (No Measure) 21-15-9 Burpees OH squat pvc Kb swing Metcon WOD: Metcon (AMRAP – Reps) EMOM 14 Odd: 8 OH squat 43/30 Even: 8 Barfacing burpees Bonus Bonus: Pull ups 3 x max effort pull ups

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3/10-16 CFE LØB

CrossFit Inua – CrossFit Endurance RUN Warm-up wu: 5-7 min. løb (No Measure) Roligt løb på løbebånd Endurance wod: Metcon (10 Rounds for distance) 10 runder: 1 min. 2 min. pauser Notér dist. for hvert interval

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