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