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
Sit-ups
Back-extensions
Pull-ups
Dips

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)

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

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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