07/20/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

1/2 Lap Forward + 1/2 Lap Backward Monster Walk w/ Hip Circle

1/2 Lap Left + 1/2 Lap Right Monster Walk w/ Hip Circle

+

1 Round

10 Powell Raises (per arm)

10 DB Ext Rotations (per arm)

10 Bottoms Up KB Press

+

2 Rounds

Super Friend Front Rack Drill

(5 Deeps Breaths while friend assists front rack position)

Weightlifting

Tech Work

Then….

Power Clean + Clean + Front Squat + S20 1.1.1

Every 3:00 for 12:00 (4 Sets)

(Note: Rest :10 between complexes)

(Note: Suggested load 60-70% of last weeks complex)

Power Clean + Clean + Front Squat + S20

Clean + Front Squat + S20

Conditioning

Metcon (6 Rounds for reps)

Every 3:00 for 18:00 (6 Sets)

:45 AMRAP

10 Push Press (75/55)

Max Effort 50m Sprint

2:15 Rest/Walk
(Note: Total 5m Sprints achieved each round)

Mobility

2:00 Standing Straddle (Use a box or WB to help support if necessay)

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