CFRE WOD 01/05/16

Jan 4th, 2016

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Category: WOD

CFRE WOD 01/05/16


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.

Warm Up #2 (No Measure)

3 Rounds of 250m Row or 1 minute of Jump Rope, 10 Burpees, 10 KB SDHP (53, 35), 10 KB Goblet Squats (53, 35), 10 Russian KBS (53, 35).

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

Power Snatch (2@55, 2@65, 2@75)

Hang Power Snatch (2@55, 2@65, 2@75)

CFRE Metcon (AMRAP 15: PU, PsU, SU, AS, DU) (AMRAP – Rounds and Reps)

AMRAP 15 Minutes: 5 Pullups, 10 Pushups, 15 Situps, 20 Airsquats, 50 Double Unders.
Scale Pullups to Ring Rows or Jumping Pullups, Pushups to Modified Pushups and scale Double Unders to Single Unders but triple the number.

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