CFRE WOD 2/13/15

Feb 12th, 2015

Comments: 0
Category: WOD

CFRE WOD 2/13/15

Main – CrossFit

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.

3 Position Power Clean (3@60, 3@65, 3@70, 3@75)

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

Painstorm (lads 95#, lassies 65#) (Time)

10 front squats,10 push press,10 thrusters

2 box jumps,2 pull ups,2 burpees

8 front squats, 8 push press, 8 thrusters

4 box jumps,4 pull ups,4 burpees

6 front squats, 6 push press, 6 thrusters

6 box jumps, 6 pull ups, 6 burpees

4 front squats, 4 push press, 4 thrusters

8 box jumps, 8 pull ups, 8 burpees

2 front squats, 2 push press, 2 thrusters

10 box jumps, 10 pull ups, 10 burpees
RXplus (115, 85)

Add a comment

Your email address will not be shared or published. Required fields are marked *