CFRE WOD

Jun 13th, 2017

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Category: WOD

CFRE WOD


CrossFit Rugged Edge – CrossFit

Warm-up

1 mile run (No Measure)

EASY 1 mile run! This is not for time. It is a warm up, so treat it as such

Shoulder Mobility 101 (No Measure)

10 Small & Big Shoulder Circles (Fwd&Bkwd), 20 Over and Backs, 20 PVC Pass Throughs, 10 PVC Around the Worlds (R&L), 20 PVC Shoulder Press, 20 PVC Push Jerks.

Power Clean + Front Squat Barbell Warm-up (No Measure)

Modify the Burgener Warm-up’s first few steps to fit to Power Cleans… After establishing Stance, Grip and Position do “Down & Up”, “Elbows High & Outside”, then “Muscle Clean”. Then do Clean Lands at 2″, 4″ and 6″. After landing at 6″, do 3 Front Squats. Complete the entire cycle 3 times with either with PVC Pipe or empty barbell.

Weightlifting

Clean

Metcon

Metcon 6-14-17 (AMRAP – Rounds and Reps)

20 Minute AMRAP:

5 Medicine ball cleans (20/14)

10 Ring Dips

15 Sit Ups

20 KBS (53/35)

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