12/09/2015

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

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