Week 2 day 4

Posted: September 13, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

Warm-up : 3 rounds of: 200m run, 10 KB clean+jerks, 10 KB front squats

EMOM HS holds :25 (8 x :25)

EMOMx8 HS holds for :25 of work

Metcon (Weight)

EMOM x 10 mins

5 mins of: 2 Snatches @80%

With the clock running go right into clean and jerks for the final 5 minutes

1 clean + 1 jerk @ 80%

Metcon (AMRAP – Reps)

12 Min AMRAP of:

3 Sand bag clean + jerks

5 each leg front rack lunges

7 Sand bag squats
use go ruck bags

Single arm KB rows (3 x 12)

KB single arm rows

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