CrossFit Inua

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Fredag Wod

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CrossFit konkurrence i Inua d. 24.sept..
Der er brug for judges.
Se WORKOUTS og tilmeldingslink på FB.

CrossFit Inua – CrossFit

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Simple warm up (No Measure)

3 runder

1 min af hver:

-løb

-roning

– air squats

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 without a dip

5. Snatch Balance with a dip

RX: EMOM 10 (Weight)

EMOM 10

– 4 hangsnatches + 4 snatches

Squat snatches m. Vægtstang

Powersnatches m. 50 % af 1 RM

RX: Metcon (Time)

Metcon for time

40 WB 20/14

400 m. Run/ 600 Row / 1200 assault

20 burpees

400 m. Run / 600 Row / 1200 assault

40 WB 20/14

400 m. Run / 600 Row / 1200 assault

20 burpees

Tc: 14 min.

( vælg en maskine Trueform Row el AB)