CFRE WOD 5/15/14

May 14th, 2014

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Category: WOD

CFRE WOD 5/15/14


Main – CrossFit

Warm Up, Strength, Metcon.

400m Run (No Measure)

run 400m at a comfortable pace!

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.

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 (15 minutes to establish your 1RM Power Snatch)

Metcon 5/15/14 (Time)

For time, complete the following: 200m Run, 30 Shoulder Touches, 20 Med Ball Situps, 10 Strict Pull ups, 200m Run, 10 Strict Pull Ups, 20 Med Ball Situps, 30 Shoulder Touches, 200m Run.
The Shoulder Touches can be done either from the handstand position against the wall or from the standard plank position.

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