02/29/2016

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 Rounds

10 Super Mans

10 Spider Man Lunges (per side)

10 Aqua Mans

10 PVC Pass Throughs

10 Plank Push Ups

Conditioning

Metcon (AMRAP – Reps)

4:00 Partner AMRAP

15 UB Russian KBS (1.5/1)

(Rotate every 15 reps; If you stop before 15 reps is completed you must start your set over)

RX+

American (1.5/1)

Weightlifting

Front/Back Squat Combo (Every 3:00 for 9:00 (3 Sets))

Set 1: 5 Front Squat + 5 Back Squat

Set 2: 5 Front Squat + 5 Back Squat

Set 3: 8-10 Front Squat + 10-12 Back Squats

(Note: Suggested load: Add 5-10# from last weeks final set; started at 60% last week)

***As soon as bar is rack from front squats athletes should immediately put on back and step away from rack to begin back squats

WOD (Workout of the Day)

Metcon (Time)

3 RFT

12 Deadlifts (115/75)

9 Hang Power Cleans

6 S20

RX+

(155/105)

Mobility

2:00 QL Smash w/ Lax Ball (per side)

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