CrossFit Inua

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CrossFit Inua – CrossFit

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Opvarmning (No Measure)

21-15-9

Burpees

squat

sit ups

Løb én runde om huset mellem hver øvelse

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: Metcon (AMRAP – Rounds and Reps)

Amrap 15

10 Power snatch 60/40

10 Knees to elbow

10 Squat jumps

INT: Metcon (AMRAP – Rounds and Reps)

Amrap 15

10 Power snatch 50/35

10 Knees to elbow/ knee raises

10 Squat jumps

BEG: Metcon (AMRAP – Rounds and Reps)

Amrap 15

10 Power snatch 30/25

10 Knee raises / atomic sit ups

10 Squat jumps

INT: Metcon (AMRAP – Rounds and Reps)

Amrap 15

10 Power snatch 50/35

10 Knees to elbow/ knee raises

10 Squat jumps