03/23/2016

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 (5:00 to warm up to weight and then….5:00 EMOM)

(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 (5:00 to warm up to weight and then….5:00 EMOM)

(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)

3 RFT

10 TnG Power Clean (50% of 1RM)

Run 200

10 TnG Power Clean (50% of 1RM)

Rest 2:00

(Note: Record total time including rest)
Write your time in the reps column***

Mobility

2:00 Shoulder Smash w/ Barbell Per Side

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