06/01/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

2 Rounds

½ Lap Forward + ½ Lap Backwards Monster Walk w/ Hip Circle

½ Lap Left Shuffle + ½ Lap Right Shuffle w/ Hip Circle

1 Lap Bear Crawl

1 Lap Spider Man Crawls

5 No Push Up Burpees

5 Squat Jumps

:30 PVC T-Spine Stretch

Weightlifting

4:00 Clean Technique Work

Metcon (No Measure)

4:00 EMOM Power Clean + Front Squat + Push Press + High Hang Clean + Hang Clean below Knees

(Note: Use empty bar on all 4 sets)

Immediately into every 2:00 for 10:00 (5 Sets)

Clean

(Note: All sets 70-75+ of last weeks HS%)

Clean (Every 2:00 for 10:00 (5 Sets))

Clean

(Note: All sets 70-75+ of last weeks HS%)

Conditioning

Metcon (Calories)

Every 2:30 for 15:00 (6 Sets)

:30 AMRAP

10 Russian KBS (1.5/1)

Max Cals on AD or Rower in remaining time

2:30 Rest/Walk

RX+ = AB

Mobility

2:00 Couch or Pigeon (per leg)

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