CFRE WOD 4/24/14

Apr 24th, 2014

Comments: 0
Category: WOD

CFRE WOD 4/24/14


Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

Plyometric Training (No Measure)

Complete 2 sets of each, 1 length of the turf: walk on heels, walk on toes, forward lunge, backward lunge, broad jumps, bounding, lateral jumps. Then do 2 minutes of ricochets (2 sets) then 2 minutes of 10 inch, 20 inch, 24 inch depth jumps.

3 Shoulder Press + 3 Push Press + 3 Push Jerk (3 sets of the succession)

In succession, complete 3 reps of Shoulder Press, 3 reps of Push Press, 3 reps of Push Jerk. Do 3 sets of the succession.

CFRE Benchmark #1 (AMRAP – Rounds)

8 min AMRAP of 20 squats, 10 burpees, 20 situps.

CFRE Benchmark #2 (Time)

4 RFT of 12 Push Press (m 95, w 65), 3 Sprints (down + back=1, or 6 lengths), 8 Box Jumps (m 24, w 20).

Add a comment

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