CFRE WOD 12/08/15

Dec 7th, 2015

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Category: WOD

CFRE WOD 12/08/15

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…

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.

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.

7 sets of 2 Clean + 1 Jerk @ 75% of 1RM Clean and Jerk. (7×2+1@75% of 1RM Power Clean)

Complete 7 sets of 2 “Full/Squat Cleans” immediately followed by 1 “Split Jerk”. Make sure you take at least 1:30 to 2:00 minutes rest between each set. If you don’t know your 1RM Clean and Jerk, start with a lighter weight and add weight each set until you find a weight that is relatively challenging, but doable.

The 49er (Time)

For Time, complete the following circuit one time through, then 2 times, then 3 times, then 4 times: 9 Burpees, 9 V-ups, 9 Alternating DB G2OH (40, 25), 9 Box Jumps (24, 20). Run a 200m at the end of each cycle of circuits!
just to clarify, there are only 4, 200m runs… 1 after one time through, 1 after 2 times through, 1 after three times through and 1 after 4 times through. use the 200m run as a bit of a recovery.

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