Week 1 Day 4

26.2 CrossFit – CrossFit

Warm-up (No Measure)

3 rounds of: 200m row, 10 DB Clean&jerks, 10 DB front squats

EMOM HS holds (8 x :15)

EMOM for 8 minutes

Hand-stand holds for 15 seconds of work

EMOM (6 x 2 @75% and 6 x 2+1 @75%)

EMOM for 12 minutes

6 mins of:

2 snatches @ 75%

with clock running transition to

6 mins of:

2 Cleans + 1 jerk @75%

Metcon (AMRAP – Reps)

10 Minute AMRAP of:

3 Burpee box jumps

5 Sand bag front squats

7 Sand bag clean+jerks
If limited on sand bags

use #95/#65 barbell for power C&j

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