CFRE Metcon 11/13/15

Nov 12th, 2015

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Category: WOD

CFRE Metcon 11/13/15

CrossFit Rugged Edge – CrossFit

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

Power Clean + Front Squat Barbell Warm-up (No Measure)

Modify the Burgener Warm-up’s first few steps to fit to Power Cleans… After establishing Stance, Grip and Position do “Down & Up”, “Elbows High & Outside”, then “Muscle Clean”. Then do Clean Lands at 2″, 4″ and 6″. After landing at 6″, do 3 Front Squats. Complete the entire cycle 3 times with either with PVC Pipe or empty barbell.

Power Clean (3@55, 3@65, 2×3@75)

CFRE Metcon 11/13/15 (Time)

7 RFT: 200m Run (RXplus: with 20lb Med Ball), 9 Push Press (115, 75)(RXplus: HSPU), 6 Split Lunge Jumps (1=1)(RXplus: R+L=1), 3 G2OH (115, 75)(RXplus: 135, 95).

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