07/29/2016

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)

3:00 EMOM

4-5 Barbell Curls @2116

Immediately into…

3:00 EMOM

4-5 Barbell Skull Crushers @2116

Weightlifting

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

Set 1: 10 Reps @ 45-50%

Set 2: 10 Reps @ 50-55%

Set 3: 20 Reps @ +5# (From Last Session)

(Note: Do not go over 5# jumps from previous session)

Conditioning

Metcon (AMRAP – Reps)

10:00 EMOM

8 Hang Squat Cleans (75/55)

Max Singles in Remaining Time

(Note: Score will be total DU achieved)

RX+

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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