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 Bottoms Up KB Press (per arm)
Weightlifting
5:00 Tech Work
3-Position Clean (Every 4:00 for 12:00 (3 Sets))
(High Hang, Hang, Ground)
(Note: Suggested load: Add 5-10# from last weeks final set)
(Note: Start light. Ok to add weight each set but goal is perfect reps and holding on to the bar during complex; NO MISSED REPS!!!!)
RX+
3-Position Snatch (Every 4:00 for 12:00 (3 Sets))
(High Hang, Hang, Ground)
(Note: Suggested load: Add 5-10# from last weeks final set)
(Note: Start light. Ok to add weight each set but goal is perfect reps and holding on to the bar during complex; NO MISSED REPS!!!!)
WOD (Workout of the Day)
Metcon (Time)
21-15-9
Front Squat (95/65)
Lateral Burpee over Bar
RX+
(135/95)
Bar Facing Burpees
(Note: Bar comes from ground)
Mobility
2:00 Shoulder Smash w/ Barbell Per Side