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 :90 for 6:00 (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 :90 for 6:00 (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 (3 Rounds for reps)
2:30 AMRAP
50m Shuttle Run
Max Wall Balls (20/14 to 10/9)
2:30 Rest
2:30 AMRAP
75 DU/150 Singles
Max Cals (Row)
2:30 Rest
2:30 AMRAP
30 Alt. Jumping Lunges (R/L=2)
Max Power Cleans (95/65)
RX+
WB = (30/20)
PC = (135/95)
Mobility
2:00 Shoulder Smash w/ Barbell Per Side