CFRE WOD 15/30/15

Dec 29th, 2015

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Category: WOD

CFRE WOD 15/30/15


CrossFit Rugged Edge – CrossFit

Warm Up 101 (No Measure)

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

High Knees

Butt Kickers

Alternating Toe Touches

A-skip

Walking Lunges

Perfect Stretch

Warm Up #1 (No Measure)

3 Rounds of 250m Row or 1 minute of Jump Rope (Ione peeps!), 10 Russian KBS (53, 35), 10 Air Squats, 10 Pushups, 10 Situps, 5 Strict Pullups or 10 Ring Rows or Jumping Pullups.

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 (5 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 12/30/15 (Time)

5 RFT (EMOM 3 Burpees): 10 Deadlift (95, 65)(RXplus: 115, 85), 10 Hang Power Clean (95, 65)(RXplus: 115, 85), 10 Push Press (95, 65)(RXplus: 115, 85), 10 Front Squat (95, 65)(RXplus: 115, 85).

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