C2 – CrossFit
Warm-up
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
+
5:00 for Quality
10 Double Arm Russian KBS
10 Powell Raises (per arm)
10 DB Ext Rotations (per arm)
10 1/2 Kneeling Bottoms Up KB Press/Arm
+
2 Rounds
Super Friend Front Rack Drill
(5 Deeps Breaths while friend assists front rack position)
Weightlifting
Barbell Warm-Up/Tech Work (Coach Led)
3-4 RDL @2222
3-4 Dimmels
3-4 Front Squats @23X1
3-4 Strict Press w/ :03 Pause OH
3-4 Thrusters
3-4 Back Squats @23X1
3-4 Good Mornings @2222
Then….
3 Tall Cleans w/ :03 Pause in Catch
3 Low-Hang Cleans (Below Knee) w/ :03 Pause in Catch
3 Mid-Hang Cleans (Above Knee) w/ :03 Pause in Catch
3 Hip Cleans w/ :03 Pause in Catch
4:00 to warm up then….
Power Clean (Every 3:00 for 9:00 (3 Sets))
10 Power Cleans @ 55%
Immediately into…5 High Box Jumps (Challenging Height)
(Note: All singles on Power Cleans; Working on perfect mechanics; No TnG; Do not exceed prescribed %)
Conditioning
Metcon (Time)
For Time
30-20-10
Front Rack Reverse Lunges (75/55) (RX+ 115/75)
S20
DU
(Note: 1:3 DU:SU)
Mobility
Coach Led