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)