07/22/2016

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

Metcon (No Measure)

6:00 Alt EMOM

Min 1: 10-12 Hamstring Curls on Med Ball

Min 2: 50m FW (Heavy)

Min 3: 12-15 Tuck Ups

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

Metcon (AMRAP – Reps)

10:00 EMOM

6 Thrusters (95/65)

Max DU in remaining time

(Note: Score will be total DU achieved)

RX+

4 Thrusters (135/95)
(Note: Score every 3 singles = 1 DU)

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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