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)

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 (3×3 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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