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)

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

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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