CFRE WOD 5/20/14

May 19th, 2014

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Category: WOD

CFRE WOD 5/20/14


Main – CrossFit

Warm Up, Strength, Metcon.

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

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 (3 sets of 3 reps)

Warm up with a set of 3 reps at 65% of your 1 RM then follow with a second warm up set at 65%. Do all working sets at 95% of your 1 RM. These are not “touch and go”. Take a few seconds to reset before each rep.

5/20/14 Metcon (Time)

5 RFT of the following: 10 Power Snatch (m 115, w 75), 5 burpee box jumps (m 30, w 24), 200m run.

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