26.2 CrossFit – CrossFit
Warm-up (No Measure)
400 m row
2 sets of 10 air squats, 10 push-ups, 10 ring rows
Snatch + clean EMOM ((Jerk is on last clean))
EMOM x 10 minutes
5 minutes of 5 snatches @ 70%
with clock running transition into
5 minutes of 3 cleans + 1 jerk @ 70%
Muscle up EMOM (15 x 1)
EMOM X 15 MINUTES
1 Muscle up or 3 strict Pull-ups
(Start strict, Incorporate Kipping once you can no longer perform a strict rep)
Scaled pull-up variation is Banded Pull-ups
To increase challenge a weight vest can be added
Metcon (AMRAP – Rounds)
8 minute time cap AMRAP:
200m row
4 Turkish Get-ups #45/25
(2 reps on each side)
6 KB swings
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