CFRE WOD 3/18/14

Mar 17th, 2014

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Category: WOD

CFRE WOD 3/18/14


Main – CrossFit

CrossFit Warm Up, Kettle Bell Skill Work, Strength Work, & WOD A then WOD B. Rest 5 minutes between WODS!

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

1 Power Clean + 1 Squat Clean EMOM for 15 min! (15 minute EMOM!)

use 60% of your 1RM and do 1 Power Clean then 1 Squat Clean every minute on the minute for 15 minutes. Do not drop the bar between the Power Clean and the Squat Clean.

CFRE WOD A 3/18/14 (Time)

21-15-9 reps of Sumo Dead Lift High Pull (m 75#, w 55#) & Push Ups.

CFRE WOD B 3/18/14 (No Measure)

3 Rounds For Completion of Plate Overhead Lunges (m 45#, w 25#)(1 length of the turf), 10 Pull Ups (use bands if needed) & Weighted Sled Pulls (m 3 plates, w 2 plates)(1 length of the turf)

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