03/16/2016

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 :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

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