08/05/2016

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 @ 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)

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