26.2 CrossFit – CrossFit
Warm-up (No Measure)
400m run
2 sets of: :30 lizard stretch + :30 external rotation wit PVC on bench
3 rounds of empty barbell work: 5 tall cleans + 5 front squats + 5 press from split stance
Power clean + Clean & Jerk (1 x 1 )
EMOM x 10
Power clean + clean & jerk
EMOM perform the compelx working up to heavy single for the day. Starting with 40% of 1RM
Metcon (AMRAP – Reps)
Complete as many rounds and reps as possible in 12 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
20 Wall Ball Shots (20/14 lbs)
