06/22/2016

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

4:00 EMOM

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

(Note: Use empty bar on all 4 sets)

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

Clean Pull + Clean

(Note: All sets 85-90+%)

Conditioning

Metcon (3 Rounds for reps)

Every 2:00 for 12:00 Alt Sets (2 Sets of Each

:60 AMRAP DL (135/95)

:60 Rest

:60 AMRAP HRPU

:60 Rest

:60 AMRAP Row (Cals)

:60 Rest

RX+

DL = (225/155)

HRPU = HSPU

Row = AB
(Note: Score total DL, total push ups and total cals separately)

Mobility

2:00 Couch or Pigeon (per leg)

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