CrossFit Inua

From the Blog

28/1-17 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

Metcon (3 Rounds for reps)

Amrap 12

4 cluster 70/45

20 DUs

4 squat clean 70/ 45

(Én person ad gangen)

3 min pause

Amrap 3

-burpees

(Alle på en gang)

3 min. pause

Amrap 12

4 cluster 70/45

20 DUs

4 squat clean 70/ 45

(Én person ad gangen)