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
4:00 EMOM
Power Clean + Front Squat + Push Press + High Hang Clean + Hang Clean below Knees
(Note: Use empty bar on all 4 sets)
Metcon (No Measure)
Immediately into every :90 for 9:00 (6 Sets)
Clean
(Note: All sets 80-85+%)
Clean (Every :90 for 9:00 (6 Sets))
Clean
(Note: All sets 80-85+%)
Conditioning
Metcon (AMRAP – Rounds and Reps)
3:00 AMRAP
6 Power Cleans (95/65)
6 WB (20/14 to 10’/9’)
3:00 Rest
Metcon (AMRAP – Rounds and Reps)
2:00 AMRAP
4 WB (20/14 to 10’/9’)
4 Burpees to a Plate
2:00 Rest
Metcon (AMRAP – Rounds and Reps)
1:00 AMRAP
2 Burpees to a Plate
2 Power Cleans (95/65)
RX+
Burpees Box Jumps
WB = (30/20 to 10’)
Power Snatch (95/65)
Mobility
2:00 Couch or Pigeon (per leg)