03/09/2016

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 Bottoms Up KB Press (per arm)

Weightlifting

5:00 Tech Work

3-Position Clean (Every 2:00 for 8:00 (4 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 2:00 for 8:00 (4 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 (AMRAP – Rounds and Reps)

9:00 AMRAP

14 UB Wall Ball (20/14 to 10’/9’)

100 Meter Run

RX+

WB = (30/20 to 10’/9’)

All sets of WB must be UB

Mobility

2:00 Shoulder Smash w/ Barbell Per Side

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