12/9-16 WOD

CrossFit Inua – CrossFit

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. Snatch Balance without a dip

5. Snatch Balance with a dip
Vi laver den sammen.

Efterfulgt af junk yard dog

Weightlifting

WL: Squat Snatch (20 min. 8-7-6-5-4-3-2-1-1-1 FIND 1 RM)

Metcon

wod: Metcon (AMRAP – Reps)

AMRAP 10

– 50 mountain climbers

– 40 back ext.

– 30 sit ups

– 20 squat

– 10 push ups