08/10/2016

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….

Every 2:00 for 10:00 (5 Sets)

Clean DL + Clean + Front Squat + S20 1.1

(Note: Rest :10 between complexes)

(Note: Suggested load 85-90+%)

Clean DL + Clean + Front Squat + S20

Clean + Front Squat + S20

Conditioning

Metcon (AMRAP – Reps)

15:00 Alt EMOM

Min 1: 10 Thrusters (95/65)

Min 2: :30 Max Burpees to a plate

Min 3: Rest

(Note: Only score burpees)

RX+

Thrusters = 6 (135/95)

Mobility

2:00 Standing Straddle

(Use a box or WB to help support if necessay)

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