04/11/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Ladder Drills:

Single Leg in Box

Double Leg in Box

“Icky” Shuffle

Switch Kicks

+

10 Squats w/ Hip Circle

10 Scorpions (5/side)

10 Dive Bombers

Conditioning

Metcon (No Measure)

4:00 EMOM

8 HRPU

20 DU/40 Singles

Weightlifting

Front Squat (Every 2:00 for 10:00 (5 Sets))

3 Front Squats

Set 1-2: @ 75% of 3RM Max

Set 3-4: @ 80%

Set 5: @ 85%

(Note: Wear hip circle for all sets under 85%)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

12:00 AMRAP

3 C&J (115/75)

3 Wall Balls (20/14 to 10’/9’)

3 Burpees to a Plate

6 C&J

6 Wall Balls

6 Burpees to a Plate

9 C&J

9 Wall Balls

9 Burpees to a Plate

………..

Continue adding 3 reps until 12:00 mark

RX+

PC = Power Snatch

WB = (30/20)

Burpees = Lateral over Bar

Mobility

2:00 Front Delt/Pec Smash

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