05/11/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

100m Skip

50m Backwards

+

Lap Walking Quad

Lap Spider Man Lunges

+

10 Band Pull Aparts

10 Band Pass Throughs

10 Banded Good Mornings

10 Band Int Rotations

10 Band External Rotations

10 Bottoms Up KB Press

Weightlifting

5:00 Tech Work

Low-Hang Clean

(Note: Pause just below knees)
10:00 EMOM

Low-Hang Squat Clean

(Note: Build in load over 10 sets to HS for the day)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

8 Power Clean (95/65)

8 Hanging Knee Raises

16 Box Jump/Step Downs (24/20)

100m FW (1.5/1)

RX+

PC = Power Snatch

HKR = T2B

FW = (2/1.5)

Mobility

2:00 VMO Smash w/ Lax Ball (Per Leg)

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