CFRE WOD 12/21/15

Dec 20th, 2015

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Category: WOD

CFRE WOD 12/21/15

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

1 Dead Lift + 1 Power Clean + 1 Hang Power Clean (7 sets of 1DL+1PC+1HPC all at 75% of 1RM PC!)

Complete 7 sets of the sequence of the 3 movements. If you’re comfortable with doing so, add weight each set. Otherwise, use the same weight for each set that is the heaviest you’ve done on Hang Power Cleans.

Squat Clean (3 sets of 3 reps @ 75% of 1RM PC!)

CFRE Metcon 12/21/15 (AMRAP – Rounds and Reps)

EMOM 15 Minutes: Every Minute On the Minute complete 9 Pushups (RXplus: Clapping Pushups), 6 Pullups (RXPlus: Chest to Bar Pullups) & 3 Front Squats (95, 65)(RXplus: 135, 95).

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