11/20/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Walking Lunges w/ Rotation

Lap Walking Qaud

Lap Walking RDL

Lap Gate Opener

+

1 Round

50 DU/100 SU

10 Scap Push Ups

10 Dive Bombers

1 Lap Plate Push

50m Plate Pinch Carry

Conditioning

Metcon (No Measure)

2 Rounds

2 Front Squats (90-95% of 1RM)

Rest :60

6-8 DB Tate Press

Rest :60

6-8 Z Press @2222

Rest :60
*Wear hip circle on all FS

*Add weight from last week on Z Press

Front Squat (2 Front Squats (90-95% of 1RM))

Z Press (6-8 Z Press @2222)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

EMOM

3 Front Squats (75/55)

3 Push Press

3 Thrusters

Until failure….

RX+

(95/65)
*Bar comes from ground

*Add 1 rep each minute

Mobility

2:00 Frog Stretch

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»