CFRE WOD 7/31/14

Jul 30th, 2014

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Category: WOD

CFRE WOD 7/31/14

Main – CrossFit

Metcon 1, 1A and 1B is one big Metcon. There is no rest between segments. Start when the clock begins ticking and once you’ve finished all segments write down your time… just like any other workout.

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.

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

Snatch (6 sets of 3 reps)

start your first working set at 65% of your 1RM and try to add weight each set.

Metcon 1 7/31/14 (Time)

3 RFT: 6 Pullups + 6 Dips (Ring or Box)(RXplus is 6 Muscle Ups), 30 DU.

Metcon 1A 7/31/14 (Time)

For Time: 800m Run.

Metcon 1B 7/31/14 (Time)

3 RFT: 4 Pullups + 4 Dips (Ring or Box)(RXplus is Muscle Ups), 50 DU.

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