C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jogging
+
1 Lap Bear Crawls
1 Lap Walking Quad
1 Lap Walking RDL
1 Lap Gate Openers
+
1 Round
10 Super Mans
10 Spider Man Lunges (per side)
10 Aqua Mans
10 PVC Pass Throughs
10 Plank Push Ups
Conditioning
Metcon (No Measure)
4:00 EMOM
15 WB (20/14 to 10’/9′)
10 HRPU
Weightlifting
Back Squat (Every 2:00 for 10:00 @ 23X1)
(Note: Suggested load 60-70% of 1RM)
Focus on full :03 pause at bottom of squat
WOD (Workout of the Day)
Metcon (AMRAP – Reps)
8:00 AMRAP
Ascending Ladder
5 Power Cleans (95/65)
50 Singles
10 Power Cleans
50 Singles
15 Power Cleans
50 Singles
20 Power Cleans
50 Singles
25 Power Cleans
50 Singles…….
Until 8:00
RX+
PC = (135/95)
Singles = 25 DU
Mobility
:90 QL Smash w/ Lax Ball (per side)