CFRE WOD 4/28/14

Apr 27th, 2014

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Category: WOD

CFRE WOD 4/28/14


Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

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

Mobility 101 (No Measure)

Squat stretch, Rollie pollies, pigeon pose, lower back stretch, etc…

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

Power Snatch (4 sets of 3 reps)

4/28/14 Metcon (Time)

For Time, complete the following: 40 Burpees, 40 Thrusters (m 45, w 35), 30 Burpees, 30 Thrusters (m 95, w 65), 20 Burpees, 20 Thrusters (m 135, w 95), 10 Burpees, 10 Thrusters (m 155, w 105).
Scale the weights accordingly! Remember, set a good pace and break up the reps as necessary or for strategy to maintain your fatigue. Smooth is fast! Don’t compromise form and technique to try and finish first or to RX the workout.

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