C2 – CrossFit
Warm-up
(No Measure)
2 Lap Jog
2 Lap Skip
2 Lap Lateral Shuffle
+
15 Squats w/ Hip Circle
15 Bridge Drills
15 Wall Balls
15 Squat Jumps
Sled Lap AFAP 45/25
20-30 UB DU or 50 UB Singles
Weightlifting
5:00 Tech Work on Power Cleans (Bar Only)
Power Clean (Every 2:00 for 10:00 (5 Sets) )
Set 1: 5 TnG @ 40%
Set 2: 5 TnG @ 50%
Set 3: 4 TnG @ 60%
Set 4: 3 TnG @ 70%
Set 5: ME @ 75+%
**Add weight from last week if possible
Conditioning
Metcon (AMRAP – Rounds and Reps)
4:00 AMRAP
100m FW (1.5/1)
10 HRPU
20 Alt Lunges
2:00 Rest/Walk
Metcon (AMRAP – Rounds and Reps)
4:00 AMRAP
10 Burpee Box Jumps (24/20)
10 Hang Power Clean (95/65)
30 DU (60 Singles)
2:00 Rest/Walk
Metcon (AMRAP – Rounds and Reps)
4:00 AMRAP
200m Row
30 Russian KBS (1.5/1)
Each 10m = 1 Rep
Mobility
2:00 Standing Straddle