02/01/2016

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

+

1 Round

10 Super Mans

10 Spider Man Lunges (per side)

10 Aqua Mans

10 PVC Pass Throughs

10 Plank Push Ups

Conditioning

Metcon (No Measure)

4:00 EMOM

15 WB (20/14 to 10’/9′)

10 HRPU

Weightlifting

Back Squat (Every 2:00 for 10:00 @ 23X1)

(Note: Suggested load 60-70% of 1RM)

Focus on full :03 pause at bottom of squat

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

8:00 AMRAP

Ascending Ladder

5 Power Cleans (95/65)

50 Singles

10 Power Cleans

50 Singles

15 Power Cleans

50 Singles

20 Power Cleans

50 Singles

25 Power Cleans

50 Singles…….

Until 8:00

RX+

PC = (135/95)

Singles = 25 DU

Mobility

:90 QL Smash w/ Lax Ball (per side)

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»