02/17/2016

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

20 DU/40 SU

10 Box Jump/Step Downs

Weightlifting

5:00 Tech Work

Power Clean + Front Squat + Shoulder to OH (2 EMOM for 5:00)

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

OR

RX+

Power Snatch + Snatch Push Press + OHS (2 EMOM for 5:00)

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

WOD (Workout of the Day)

Metcon (Time)

3 RFT

6 G20 (95/65)

12 Box Jump/Step Downs (24/20)

24 Russian KBS (1.5/1)

50 DU/100 Singles

RX+

G20 (135/95)

Russian = American

Mobility

2:00 Shoulder Smash w/ Lax Ball

(Per arm)

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