CFRE WOD 6/4/14

Jun 3rd, 2014

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Category: WOD

CFRE WOD 6/4/14


Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

EMOM for 15 min… 1 Power Snatch + 1 OHS at 75% of your 1RM Power Snatch. (15 sets of 1 Power Snatch + 1 OHS)

Every Minute On the Minute for 15 minutes complete the progression of 1 Power Snatch to 1 Overhead Squat.

Metcon 6/4/14 (AMRAP – Reps)

4 Rounds of… 1:00 ME HSPU, 1:00 ME DU (singles), 1:00 Burpee Box Jump Overs, 1:00 Rest.

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