06/08/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

1 Round

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)

Power Clean + Front Squat + Push Press + High Hang Clean + Hang Clean below Knees

(Note: Use empty bar on all 4 sets)

Immediately into every :90 for 9:00 (6 Sets)

Clean

(Note: All sets 75-80+%)

Clean (Every :90 for 9:00 (6 Sets))

Clean

(Note: All sets 75-80+%)

Conditioning

Metcon (6 Rounds for time)

Every 2:00 for 12:00 (6 sets)

10 HRPU

10 UB Front Squats (95/65)

**Bar comes from the ground

(Note: Time for each round)

RX+

HRPU = HSPU

FS = OHS (95/65)

Mobility

2:00 Couch or Pigeon (per leg)

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