CFRE WOD

Jul 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

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

Snatch Warm Up (No Measure)

5 Reps of the following, all done with snatch grip:

-Deadlift

-Shrug into High Pulls

-Scarecrow Snatch

-OHS

Weightlifting

Snatch (4 reps @ 65,75,80,85)

5 reps at 55% as warm up

Metcon

metcon 7/14/17 (Time)

3 Rounds for Time:

800m Run

5 Snatch Grip Deadlift

4 Hang Snatches

3 Power Snatches

2 Squat Snatches

1 Overhead Squat

115lbs for the men

85lbs for the women

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