02/10/2016

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

+

10 Squats w/ Hip Circle (:03 Pause)

10 Banded Face Pulls

10 Scap Push Ups

10 PVC Pass Throughs

Conditioning

Metcon (No Measure)

6:00 EMOM

10 Russian KBS or 8 Alt. DB/KB Snatch

10 Sit Ups or 10 T2B

Weightlifting

5:00 Tech Work

Power Clean + Front Squat + Shoulder to OH (3 Every :90 for 6:00 (4 Sets))

(Note: Ok to add weight each set but goal is perfect reps; NO MISSED REPS!!)

OR

RX+

Power Snatch + Snatch Push Press + OHS (3 Every :90 for 6:00 (4 Sets))

(Note: Ok to add weight each set but goal is perfect reps; NO MISSED REPS!!)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

15:00 EMOM

Min 1: :45 Plank or HS Hold

Min 2: :45 ME Push Press (75/55)

Min 3: 10 Cals on Rower
***Only score ME Push Press

Mobility

2:00 Banded Hamstring Pulls

(Per leg)

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