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 @ 45-50% (+5% from week 1-3)
Set 2: 10 Reps @ 50-55 (+5% from week 1-3)
Set 3: 20 Reps @ +5# (From Last Session)
(Note: Do not go over 5# jumps from previous session)
Conditioning
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
5 Squat Cleans (75/55)
5 HRPU
RX+
SC = (135/95)
HRPU = HSPU
Mobility
3:00 Couch Stretch w/ Wall Ball (per leg)
(Note: :60 Int Rotate Hip/:60 Neutral Hip/:60 Ext Rotate Hip)