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
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 (3×3 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).