26.2 CrossFit – CrossFit
Warm-up (No Measure)
400m run
2 sets empty bar of 5 power snatches+ 5 Drop snatches + 5 OH squats
Snatch (10 mins work up to new max)
Snatch pull+ Hang snatch pull+ Hang Squat Snatch (3 x 1 @ 75%)
Then perform Complex 3 x 1 @75% of new 1RM.
Snatch pull+ Hang snatch pull+ Hang Squat Snatch
complex= 1 rep
Tabata Alternating hollow holds + Arch holds (8 x :20/:10)
alternating sets of hollow holds and arch holds
Metcon (Distance)
For Distance
8 Minute row
3 min rest
6 minute row
2 min rest
4 min row
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