CFRE WOD 12/07/15

Dec 6th, 2015

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Category: WOD

CFRE WOD 12/07/15

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…

Warm Up 101 (No Measure)

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

High Knees

Butt Kickers

Alternating Toe Touches


Walking Lunges

Perfect Stretch

Empty Barbell C+J Warm-up (No Measure)

Complete 3 Sets of: 3 Clean Long Pull, 3 Front Squat, 3 Shoulder Press, 3 Split Jerk, 3 Bnk Press in Split Pos.

3 Position Power Clean (5×1+1+1@65% of 1 RM Power Clean)

1 Power Clean From the floor followed by 1 Hang Power Clean at the knees followed by 1 Hang Power Clean at mid thigh.


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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