Cycle 2 week 12 day 4

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m run

2 sets of: :30 sec lizard stretch + shoulder flexion stretch with external rotation on bench with PVC pipe

3 sets of: Empty barbell 10 Pause OH squats + 10 BTN push presses

Snatch (3 x 2 @ 75%)

Pause at the bottom of snatch for 2-3 secs

Snatch Grip BB rows (5 x 12)

Perform a Barbell row with snatch grip.

Pull barbell to lower chest as oppose to belly button
Use a weight that you can puase for a second at your chest

“100 Burpee test” (Time)

“100 Burpee test”

Metcon (No Measure)

Myofascial release (MFR) COOL DOWN

With foam roller perform 10-15 pass throughs on tender spots of the:

Quads + Calves + Lats + Upper back
Focus on your breathing during this time.

Inhale through the nose. Exhale through the mouth. 1:2 ratio. Double the length of time during your exhale

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