CFRE WOD 10/02/15

Oct 1st, 2015

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Category: WOD

CFRE WOD 10/02/15

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 (2×5@55, 2@65, 2@70, 2@75, 2@80)

Front Squat (3×3@75)

go heavier if you like.

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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 (3×3 with empty bar or pvc pipe)

add weight if you feel comfortable doing so.

CFRE Metcon 10/02/15 (AMRAP – Rounds)

With a running clock set to 15:00, complete as much as possible of the following: 1 Rope Climb, 3 Squat Cleans (135, 95)(Rxplus: 155, 115), 6 Burpees, 2 Rope Climbs, 6 Squat Cleans, 12 Burpees, 3 Rope Climbs, 9 Squat Cleans, 18 Burpees and so on and so on! You do the math :) :)
Ione Peeps, the RX sub for the Rope Climb will be a Commando Pullup (R+L=1) and a Split Lunge Jump (R+L=1).

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