CrossFit Rugged Edge – CrossFit
1,000m Row (No Measure)
Nice and easy
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.
Empty Barbell C+J Warm-up (No Measure)
Complete 3 Sets of: 3 Clean Long Pull, 3 Front Squat, 3 Shoulder Press, 3 Split Jerk, 3 Bnk Press in Split Pos.
Clean (4 reps @ 65,75,80,85%)
5 reps @ 55% as a warm up
metcon 7/12/17 part A (AMRAP – Rounds)
7 Toes to Bar
7 Overhead Squats (95/65)
7/12/17 part B (Weight)
6 Minutes to establish:
1 Rep max on Clean and Jerk
This wod is seperated into two parts: A and B. There is to be no rest time in between the two, so once part A ends, part B immediatley starts. Total time of wod is 20 minutes