CrossFit C2E

Forging Elite Fitness in Historic Chester, New York

20.2014.02

Strength
5×5 Deficit deadlifts
2 or 4 inches

MetCon
EMOM x 7
3 deadlifts @ 75%
3 burpees

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13.2014.02

Strength
5×5
Deficit deadlifts or power cleans
every 2min

MetCon
“Jason Ramon Birthday WOD”
2min max effort ski erg
37 situps/T2B
2min max effort air bike
37 burpees/pullups
2min max effort rower
37 jumping air squats/OHS

Happy birthday Jason! Enjoy friend!

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11.2015.02

Strength:
5×5 Snatch grip deadlifts
(5 second decent, 1 second pause 2″ below the knee, return to stand at normal speed)
Every 2 minutes

MetCon
15 hang power snatch 75/55
10 burpee over the bar
5 rounds for time (12min cap)

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WEDNESDAY’S LINEUP (12/3/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

SNATCH WEDNESDAY’S

SNATCH PRACTICE

WOD

TBD

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TUESDAY’S LINEUP (12/2/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH:

10X4 BACK SQUATS

EVERY 3 MIN.

(SEE COACH FOR DETAILS)

WOD

FRONT SQUATS 10,8,6,4,2

WALL BALLS 25,20,15,10,5

12 MIN CAP

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HAPPY BIRTHDAY COACH JEFF!!!!!!!!!!!!!!!!!!!

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MONDAY’S LINEUP (12/1/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

MOBILITY/STRENGTH

10X4 BENCH PRESS (ADD WEIGHT)

10X4 BENT OVER ROW

WOD

COACH’S BDAY WOD

42 DIPS (3 MIN CAP THEN 1 MIN REST)

42 KBS (3 MIN CAP THEN 1 MIN REST)

42 BURPEES (3 MIN CAP THEN 1 MIN REST)

42 V UPS (3 MIN CAP THEN 1 MIN REST)

MORE BASED ON COACH’S CHOICE

 

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FRIDAY’S LINEUP (11/28/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH:

10×4 DEADLIFTS

WOD:

5 RDS FOR TIME:

15 KBS

15 BURPEES

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HAPPY THANKSGIVING

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WEDNESDAY’S LINEUP (11/26/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

SNATCH WEDNESDAY’S

SNATCH PRACTICE

WOD

TBD

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