CFRE WOD 6/9/14

Jun 8th, 2014

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Category: WOD

CFRE WOD 6/9/14


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

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.

7 sets of 2 Clean + 1 Jerk @ 75% of 1RM Clean and Jerk. (7 sets of 2 Clean + 1 Jerk @ 75%)

Complete 7 sets of 2 “Full/Squat Cleans” immediately followed by 1 “Split Jerk”. Make sure you take at least 1:30 to 2:00 minutes rest between each set. If you don’t know your 1RM Clean and Jerk, start with a lighter weight and add weight each set until you find a weight that is relatively challenging, but doable.

Metcon Monday 6/9/14 (Time)

For Time, complete the following: 21-15-9-6-3 reps of HSPU, Front Squat (135,95), & Bar Facing Burpees.

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