07/11/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Lap Butt Kickers

Lap Lateral Shuffles

Lap Skipping High Knees

+

Hip Circle Drills:

10 Tempo Squats @ 3211

10 Clam Shells (5 Per Side)

Then…

10 Birddogs @ 2222 (5 per side)

10 Cook Hip Lifts (5 per side)

10 Scap Push Ups @2222

Accessory Work

Metcon (No Measure)

6:00 Alt EMOM

Min 1: 4-5 Strict Press (45/35) @21X6

Min 2: 6-8 Strict Supinated Grip Pull Ups or 10-12 Supinated Grip Ring Pulls

Min 3: 30 DU (60 Singles)

Weightlifting

Back Squat (Every 3:00 for 9:00 (3 Sets))

Set 1: 10 Reps @ 40-45%

Set 2: 10 Reps @ 50-55%

Set 3: 20 Reps @ 60%

(Note: Must start at 60% of 1RM)

Conditioning

ME Tester (July 2016) (2 Rounds for reps)

ME Tester

20:00 Alt EMOM

Min 1: :30 AMRAP WB (20/14)

Min 2: :30 AMRAP Power Cleans (95/65)

RX+

WB = (30/20 to 10’/‘9’)

PC = (135/95)
(Note: Score total WB and total PC separately)

Mobility

3:00 Frog Stretch

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