CrossFit RUGGEDEDGE, JACKSON CALIFORNIA, AMADOR COUNTY, WOD 02/11/14

Feb 11th, 2014

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Category: CrossFit

CrossFit RUGGEDEDGE, JACKSON CALIFORNIA, AMADOR COUNTY, WOD 02/11/14

TUESDAY FEBRUARY 11

Good morning CFRE…
The Saturday morning Barbell Club was fantastic! Thank you Coach Mark.
I love the relaxed pace. It made me realize how much I love the fundamentals of Olympic lifting. So here we go…

You will notice that there will be two workouts posted daily.
The first will be our normal WOD. The second will be a Catalyst WOD.
The Catalyst WOD is supplemental for those of you who are wanting to improve your Olympic lifting skills. If you would like, you can also do double days or come in early. Complete the Catalyst WOD first, then the CFRE WOD second.

CFRE WOD
STRENGTH
The Bergener
Snatch progression with PVC then with Oly bar

Snatch
3-3-3-3

METCON
The BEAR Complex
5 Rounds
Complete cycle 7 times each round
Power clean
Front squat
Push press
Back squat
Rack jerk

Start light and add weight each round

CATALYST WOD
JERK BNK – HS; 80% 3 sets of 1 rep
POWER SNATCH – 65 % 5 sets of 3 reps
PUSH PRESS – 70% 5 sets of 3 reps
Then…
3 sets; no rest;
10 DB PRESS
10 PULL UP

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