26.2 CrossFit – CrossFit
Warm-up (No Measure)
400 m run
Every 100 m perform 5 air squats
3 sets of :
3 single KB/DB OH squats
5 single arm OH presses
OLY complex max (1RM)
In 12 minutes work to a daily max in the complex
Hang snatch + OH squat
make an effort to get in a minimum of 5 quality sets
Metcon (Time)
“Diane”
21-15-9
Deadlift 225/155
HSPU
Scale for HSPU heavy DB push presses. Pick a weight that you would need to break up in sets of 6-8 reps
Pull-ups (4 sets of AMRAP)
You will used a mixed grip for the pull-ups. This means you will use one supinated grip and one pronated grip during the set of pull-ups
Strict form
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