C2 – CrossFit
Transition Week – Day #3
Warm-up
(No Measure)
200m Jog
+
2 Rounds
10 Partner Sit Ups
10 Partner Push Ups
10 Partner Burpees
+
:90 Russian Baby Maker
Metcon
Tabata Double Unders (AMRAP – Reps)
Score lowest round
Weightlifting
Halting Clean Grip DL (Every 2:00 for 14:00 (7 Sets))
:03 Pause Mid-Shin
:03 Pause Knee
:03 Pause @ Finish
:03 Pause Knee
:03 Pause Mid-Shin
*Build over course of 7 sets to HS –
Not a 1RM*
Metcon
Metcon (AMRAP – Reps)
10:00 Partner Alt EMOM
10 Thrusters (95/65)
Max Jumping Pull Ups
RX+
Strict Pull Ups
Work:Rest = 1:1
Alt. Mins of work.
Athlete 1 0:00-1:00
Athlete 2 1:00-2:00
Athlete 1 2:00-3:00
Athlete 2 3:00-4:00
Mobility
Shoulder Smash w/ Barbell