CFRE WOD 10/05/15

Oct 4th, 2015

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Category: WOD

CFRE WOD 10/05/15

CrossFit Rugged Edge – CrossFit

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:

High Knees

Butt Kickers

Alternating Toe Touches

A-skip

Walking Lunges

Perfect Stretch

Mobility 101 (No Measure)

Complete the following progression: Squat stretch, Long Lunge Right, Pigeon Pose Right, Squat Stretch, Long Lunge Left, Pigeon Pose Left, Squat Stretch, Rollie Pollie, Cross-legged Stretch Right, Lower Back Stretch Right, Cross-legged Stretch Left, Lower Back Stretch Left. Hold all positions of the progression for 10 seconds.

Back Squat (5@55, 4@65, 3@75, 2@85, 1@90)

2 Power Snatch + 1 Overhead Squat (3 sets)

Do 2 Power Snatches then 1 Overhead Squat. Use a weight that is around 60% to 70% of your 1RM on the Power Snatch.
this is skill practice!!! work on being explosive with the power snatch then control in the overhead squat. work on mechanics, position, form, technique, etc…

CFRE Metcon 10/05/15 (AMRAP – Rounds)

For Rounds… “Death by Thrusters” (95, 65). Just like Death by Clean and Jerks, you will start with 1 Thrusters when the clock starts at 0 then rest. When the clock hits “1:00” you will do 2 Thrusters and so on as the clock climbs. You will attempt to go as far as you can.

Day 14 of 100 Days of Tabata (4 Rounds for reps)

High Knees (R+L=1), Broad Jump w/squat, Situps, Burpees w/squat.

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