CFRE WOD 12/03/15

Dec 2nd, 2015

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Category: WOD

CFRE WOD 12/03/15

CrossFit Rugged Edge – CrossFit

5 to 10 minute Light Cardio (No Measure)

Row, Jump Rope, Go for a jog (if it’s not raining), etc…

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC

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.

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


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

2 Power Snatch + 1 Overhead Squat (7 sets of 2 Power Snatch+1 OHS)

Do 2 Power Snatches then 1 Overhead Squat. Use a weight that is around 60% to 70% of your 1RM on the Power Snatch.

CFRE Metcon 12/03/15 (AMRAP – Rounds and Reps)

AMRAP 12 Minutes: 12 Pushups (RXplus: Ring Pushups), 9 Pullups (Chest to Bar Pullups), 6 Box Jumps (24, 20)(RXplus: 30, 24), 3 Power Snatch (95, 65)(RXplus: 115, 85).

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