11/01/2017

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

Weightlifting

Barbell Warm-Up/Tech Work (Coach Led)

3-4 RDL @2222

3-4 Front Squats @23X1

3-4 Strict Press w/ :03 Pause OH

3-4 Thrusters

3-4 Front Rack Shoulder Rotations/Side

3-4 Back Squats @23X1

3-4 Behind the Neck Push Press

3-4 Back Rack Shoulder Rotations/Side

3-4 Good Mornings @2222

Then….

2 Tall Cleans

Hip Power Clean + Hip Clean (Full)

Hang Power Clean + Hang Clean (Full)

Low-Hang Power Clean + Low-Hang Clean (Full)

(:02 Pause in Catch on all Reps)

4:00 to warm up then….

Power Clean (Every 3:00 for 9:00 (3 Sets))

10 Power Cleans @ 65%

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 (5 Rounds for time)

Every 3:00 for 15:00 (5 Sets)

15/12 Cals (AB)

5 Power Cleans (95/65) (RX+ 135/95)

5 Front Squats

5 S20

(Note: Time per round)
(Note: Cals should take :60 or less; adjust accordingly to try and keep rounds at 1:30-2:00 max; Pick a weight that allows you to move quickly throug the barbell complex…preferably unbroken)

Mobility

Coach Led

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