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CrossFit Inua – CrossFit
21-15-9 warm up (No Measure)
21-15-9
Burpees
Air squats m/wb
Kb swing
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 (3 Rounds for reps)
Team 2 – You go – I go
Amrap 6
1 Power snatch 60/40
( en rep skiftevis)
3 min pause
Amrap 6
2 Clusters 60/40
(2 reps skiftevis)
3 min pause
Amrap 10
5 Pull ups
10 Push ups
15 air squats
En hel runde før skift
INT: Metcon (3 Rounds for reps)
Team 2 – You go – I go
Amrap 6
1 Power snatch 50/35
( en rep skiftevis)
3 min pause
Amrap 6
2 Clusters 50/35
(2 reps skiftevis)
3 min pause
Amrap 10
5 Pull ups
10 Push ups
15 air squats
En hel runde før skift
BEG: Metcon (3 Rounds for reps)
Team 2 – You go – I go
Amrap 6
1 Power snatch 40/25
( en rep skiftevis)
3 min pause
Amrap 6
2 Clusters 40/25
(2 reps skiftevis)
3 min pause
Amrap 10
5 Pull ups m/elastik el ring rows
10 Push ups på kasse
15 air squats
En hel runde før skift