CFRE WOD

Jul 11th, 2017

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Category: WOD

CFRE WOD


CrossFit Rugged Edge – CrossFit

Warm-up

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.

Weightlifting

Clean (4 reps @ 65,75,80,85%)

5 reps @ 55% as a warm up

Metcon

metcon 7/12/17 part A (AMRAP – Rounds)

AMRAP 14:

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

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