CFRE WOD 7/14/14

Jul 13th, 2014

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Category: WOD

CFRE WOD 7/14/14

Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

Jump Rope/Double Under Practice (No Measure)

Accumulate 10 minutes of Jumping Rope combining work on Single Unders and Double Unders. Work on keeping your position the same for Single Unders and Double Unders. Try not to kick your heels up when you do Double Unders. Remember to be smooth and steady and work on efficiency of movement.

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.

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

Power Snatch (5 sets of 2 @ 75%)

Metcon 7/14/14 (No Measure)

4 Rounds of: 3 minutes to complete 50 KBS (53,35)(rest with the remainder of the time left over from the 3 minutes), 1 minute Max Effort Burpee Pull Ups (RXplus is Muscle Ups), 1 minute rest.

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