CFRE WOD 5/19/14

May 18th, 2014

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Category: WOD

CFRE WOD 5/19/14


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.

Back Squat (8 reps @ 65%, 6 reps @ 70%, 6 reps @75%, 6 reps @ )

Front Squat (5 reps @ 70%, 2 sets of 5 reps @ 75%)

5/19/14 Metcon (Time)

Complete the following for time: 10 Pull ups + 10 Ring Dips or Box Dips, 15 Hang Clean to Thruster (m 135, w 95), 30 Split Lunge Jumps (R+L=1), 20 Box Jumps (m 24, w 20), 10 Hang Clean to Thruster (m 135, w 95), 30 Split Lunge Jumps (R+L=1), 15 Box Jumps (m 24, w 20), 5 Hang Clean to Thruster (m 135, w 95), 30 Split Lunge Jumps (R+L=1), 10 Box Jumps (m 24, w 20), 10 Pull ups + 10 Ring Dips or Box Dips.
If you can do Muscle Ups, do 10 Muscle Ups in place of the Pull ups and Dips.

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