26.2 CrossFit – CrossFit
Warm-up (No Measure)
400m row
3 sets: 10 foam roll calves + 6 Split squats with KBs/DBs
Split squats allow the knee to travel more foward them typical. We are focusing on stretching out the calves with eccentric loading after the foam roll. Reps should be in a control manner 3-5 second eccentrics
Hang Snatch (2 x 1 @ 90%)
Optional warm-up progression: 2 x 3 @ 50%, 1 x 3 @ 65% , 1 x 2 @ 75%, 1×1 @ 80%.
Metcon (Time)
3 rounds for time
5 Overhead squats
10 Pull-ups
10 Push-jerks
15 Toes-to-bar
20 Hang cleans #75/55
