Cycle 3 week 7 day 4

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