CFRE WOD 11/6/14

Nov 5th, 2014

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Category: WOD

CFRE WOD 11/6/14


Main – CrossFit

Jump Rope/Double Under Practice (No Measure)

Accumulate 10 minutes of Jumping Rope combining work on Single Unders and Double Unders. Work on keeping your position the same for Single Unders and Double Unders. Try not to kick your heels up when you do Double Unders. Remember to be smooth and steady and work on efficiency of movement.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Bench Press (20 Minutes to establish 1RM!)

Metcon 11/6/14 (Time)

For Time: 400m Run, 25 KBS w/R Arm, 25 KBS w/L Arm, 400m Run, 25 KB/DB G2OH or Snatch w/R Arm then 25 w/L Arm, 400m Run, 25 KB Clean and Press w/R Arm then 25 w/L Arm, 400m Run, 25 KBS, 25 KB Goblet Squats.
men use the 53 lb KB and women use the 35 lb KB. Adjust weight if necessary.

Tabata 11/6/14 (8 Rounds for reps)

Tabata Russian Twists with Med Ball (20, 14).

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