CrossFit Inua

From the Blog

22/4-16 WOD

Posted under: WODS

CrossFit INUA – CrossFit

Warm-up

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

Metcon

A: Metcon (Time)

TEAM 2

21-18-15-12-9-6-3

– Cal. row/ bike

– Power clean 60/ 40

TIME CAP 13

Metcon

B: Metcon (Time)

TEAM 2

21-18-15-12-9-6-3

– Cal. row/ bike

– Power snatch 50/ 30

TIME CAP 13

Mobility

MOB: Metcon (No Measure)

Mob. squat

Mob skuldre