CFRE WOD 9/18/15

Sep 17th, 2015

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Category: WOD

CFRE WOD 9/18/15


CrossFit Rugged Edge – CrossFit

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

Power Clean (2×5@55, 3×3@75)

add additional weight if you feel comfortable doing so.

CFRE Metcon 9/18/15 (Weight)

Complete the following progression: 5 Power Clean, 5 Front Squat, 5 Clean (with Squat), 5 Push Press, 5 Push Jerk all at 95lbs for men and 65 for women. Then do 4 reps of each with 115 for men and 85 for women. Then do 3 reps of each with 135 for men and 95 for women then 2 reps of each with 155 for men and 115 for women then 1 rep of each with 175 for men and 135 for women.
There is no time measure for this workout! Complete it according to the time each individual has to complete the workout. Rest as needed between each progression of reps! To “RX” this workout you must use the prescribed weights! The bar can be dropped after each rep during the progression, but must be immediately re-addressed and the next rep initiated!!! DO NOT rest too long during the progression.

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