CFRE WOD 01/19/16

Jan 18th, 2016

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Category: WOD

CFRE WOD 01/19/16


CrossFit Rugged Edge – CrossFit

5 to 10 minute Light Cardio (No Measure)

Row, Jump Rope, Go for a jog (if it’s not raining), etc…

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 (3×2@sub 55, 2×2@55, 2×2@65, 2×2@75)

CFRE Metcon 12/03/15 (AMRAP – Rounds and Reps)

AMRAP 12 Minutes: 12 Pushups (RXplus: Ring Pushups), 9 Pullups (Chest to Bar Pullups), 6 Box Jumps (24, 20)(RXplus: 30, 24), 3 Power Snatch (95, 65)(RXplus: 115, 85).

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