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
Walking Lunges
Perfect Stretch

Burgener Warm-up (No Measure)

1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

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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