Friyay
CrossFit Inua – CrossFit
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