10/25/2017

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 @ 60%

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 (AMRAP – Reps)

10:00 Ascending Ladder AMRAP

2…4…6…8…10…

Bar Facing Burpees (RX+ HSPU)

Power Cleans (95/65) (RX+155/105))

Mobility

Coach Led

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