05/31/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

+

Lap Skipping Knee Pulls

Lap Butt Kickers

Lap Skipping Gate Openers

Lap Broad Jumps

+

2 Rounds

10 Powell Raises (5 per arm/light)

10 DB Ext Rotations (5 per arm/light)

10 Bottoms Up KB Press (5 per arm/light) :30 Teres Major/Lat Smash w/ Lax Ball

Weightlifting

Metcon (No Measure)

Every :90 for 9:00 (3 Sets of Each)

Exercise 1: 8 Push Press

Exercise 2: 8 Supinated Grip Bent Over Rows

(Note: Alternate every :90 between movements)
(Note: Goal is to add weight from last week)

Push Press (3 x 8)

Supinated Grip Bent Over Row (3 x 8)

Weightlifting

Metcon (No Measure)

Back Squat & Single Leg KB DL

Every :90 for 15:00 (5 Alt Sets of Each)

Exercise 1: 5 Back Squats (@ 70-75% of 1 RM)

Exercise 2: 6-8 Single Leg KB/DB DL (per leg) (Note: Add weight to SL KB DL if possible)

Back Squat (5×5 @ 70-75%)

Single Leg DL w/ KB (6-8 Single Leg KB/DB DL (per leg))

(Note: Add weight from last week to SL KB DL if possible)

Conditioning

Metcon (Time)

5 RFT

15 burpees

50 double unders

(100 Singles)

Mobility

2:00 Rear Delt Smash w/ Lax Ball (per side)

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