07/15/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

6:00 Alt EMOM

Min 1: :60 Russian Baby Maker

Min 2: 15 Cat/Cows

Min 3: 20 Banded Face Pulls

Accessory Work

“Arms Race” (Weight)

5:00 EMOM

4-5 Barbell Curls @2116

Immediately into…

5:00 EMOM

4-5 Barbell Skull Crushers @2116

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 @ +5# (From Last Session)

(Note: Do not go over 5# jumps from previous session; If this is your first attempt at 20 reps please use 60% of 1RM)

Conditioning

Mini Sage (AMRAP – Rounds and Reps)

20:00 AMRAP

20 Thrusters (95/65)

20 Pull Ups or (40 Jumping Pull Ups/Ring Pulls)

20 Burpees (to a plate)

Sage (AMRAP – Rounds and Reps)

20:00 AMRAP

20 Thrusters (135/95)

20 Pull Ups

20 Burpees

Mobility

3:00 Couch Stretch w/ Wall Ball (per leg)

(Note: :60 Int Rotate Hip/:60 Neutral Hip/:60 Ext Rotate Hip)

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