CFRE WOD 5/28/14

May 27th, 2014

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Category: WOD

CFRE WOD 5/28/14

Main – CrossFit

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)

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

Hang Power Snatch (3 sets of 3 reps)

after doing the Burgener Warm Up, continue to warm up with just the bar. Then, warm up with 50% of your 1 RM Power Snatch. After you’re warm, move into the 3 sets of 3 reps: set 1 at 60%, set 2 at 65% and set 3 at 70%.

5/28/14 Metcon (Time)

15-12-9 reps of HSPU and Power Clean+Push Jerk (m 135, w 95).

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