06/24/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

1 Lap Spider Man Lunges

1 Lap Gate Openers

1 Lap Knee Pulls

1 Lap RDL

1 Lap Walking Quad Stretch

+

:60 Buddy Assisted Box Front Rack Drill

+

:60 Buddy Assisted Box OH Position Drill

Gymnastics

Weighted Dips (Every 2:00 for 6:00 3 @3030 (Add wght from lst wk))

If no Dips:

:05 Hold at Top

:05 Hold at Bottom

x 5

+

10 Bench/Box Dips

(One or both elevated leg(s), straight legs)

10 Ring Push Ups

x 2

Weightlifting

Push Jerk (Every 2:00 for 8:00 (4 Sets))

Add (5-15# Frm last week)

Split Jerk (Every 2:00 for 8:00 (4 Sets))

Add (5-15# Frm last week)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

EMOM Thruster/Pull Up

Min 1: 1 Thruster(95/65)/1 Lateral Hop Over Bar

Min 2: 2 Thrusters (95/65)/2 Lateral Hops Over Bar

Min 3: 3 Thrusters (95/65)/3 Lateral Hops Over Bar

Until unable to complete assigned reps in minute….

Mobility

:90 QL/Psoas Smash with Last Ball

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