CFRE WOD 10/09/15

Oct 8th, 2015

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Category: WOD

CFRE WOD 10/09/15


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 + Front Squat Barbell Warm-up (No Measure)

Modify the Burgener Warm-up’s first few steps to fit to Power Cleans… After establishing Stance, Grip and Position do “Down & Up”, “Elbows High & Outside”, then “Muscle Clean”. Then do Clean Lands at 2″, 4″ and 6″. After landing at 6″, do 3 Front Squats. Complete the entire cycle 3 times with either with PVC Pipe or empty barbell.

Power Clean (5@55, 4@65, 3@75, 2@85, 1@90)

Front Squat (3×3@75)

add weight if you feel comfortable doing so.

CFRE Metcon 10/09/15 (AMRAP – Rounds)

15 Minute AMRAP: 1 Deadlift (95, 65)(RXplus: 135, 95), 1 Hang Power Clean (95, 65)(135, 95), 1 Front Rack Lunge (95, 65)(135, 95)(1R+1L), 1 Shoulder to Overhead (95, 65)(135, 95).

Day 18 of 100 Days of Tabata (4 Rounds for reps)

Run in place, WTD Bridge, Tri Box Dips, Rev Crunch.

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