12/30/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

15 Squats w/ Hip Circle

15 Bridge Drills

15 Wall Balls

15 Squat Jumps

Sled Lap AFAP 45/25

20-30 UB DU or 50 UB Singles

Weightlifting

5:00 Tech Work on Power Cleans (Bar Only)

Power Clean (Every 2:00 for 10:00 (5 Sets) )

Set 1: 5 TnG @ 40%

Set 2: 5 TnG @ 50%

Set 3: 4 TnG @ 60%

Set 4: 3 TnG @ 70%

Set 5: ME @ 75%

Conditioning

Indy (Time)

5 RFT

5 Burpees

10 Box Jumps (24/20)

15 Russian KBS (1.5/1)

20 Sit Ups

(12:00 Time Cap; 30 WB Penalty for Not Finishing)

Mobility

2:00 Standing Straddle

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