CFRE WOD 6/18/14

Jun 17th, 2014

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Category: WOD

CFRE WOD 6/18/14

Main – CrossFit

The Rocky (No Measure)

250 Singles… Jump Rope
100 Jumping Jacks
50 Mountain Climbers… 1R + 1L= 1
1 minute Hussle & Down Ups
1 minute Shadow Box
work on Double Unders during the Jump Rope portion of the warm up.

Mobility 101 (No Measure)

Complete the following progression: Squat stretch, Long Lunge Right, Pigeon Pose Right, Squat Stretch, Long Lunge Left, Pigeon Pose Left, Squat Stretch, Rollie Pollie, Cross-legged Stretch Right, Lower Back Stretch Right, Cross-legged Stretch Left, Lower Back Stretch Left. Hold all positions of the progression for 10 seconds.

Split Jerk (5 sets of 2 reps at 70% of your 1RM Clean and Jerk)

Start with the bar on the Rack! Do your 2 Split Jerks then re-rack the bar. Work on your footwork! Make sure your split is longer and wider… basically should be like a normal lunge without touching your knee on the ground.

Metcon 6/18/14 (Time)

3 RFT of: 400m Run, 21 HSPU, 21 Hang Clean and Jerks (m 95, w 65).
The Clean and Jerks can be done however… Full Clean or Power Clean + Split Jerk or Push Jerk.

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