01/11/2016

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

2 Rounds:

1 Lap Monster Walk w/ Hip Circle

10 Scap Push Ups

10 Scorpions (5/side)

10 Cat/Cows

10 Bow/Bends

10 Squat Jumps

+

100 SU or 50 DUs

Conditioning

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Weightlifting

Back Squat (Every 2:00 for 10:00 (5 Sets) )

Set 1: 5 @ 40%

Set 2: 5 @ 50%

Set 3: 4 @ 60%

Set 4: 3 @ 70%

Set 5: ME @ 75+%

**Only score ME set @ 75%

**Try to add on wght from last weeks ME

Record weights used in notes

WOD (Workout of the Day)

Metcon (Weight)

16:00 Alt EMOM

Min 1: 3 Power Cleans + 3 Front Squats (95/65)

Min 2: 10 HRPU

RX+

(135/95)

HRPU = 8 HSPU
**Note weight used

Mobility

2:00 Couch Stretch

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