High Noon

26.2 CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

## 30 Seconds

PVC Pass Throughs

Push-up to Down Dog

Push-up Plank Hold (On Hands)

PVC Hang Power Snatches

Push-up to Down Dog

Alternating Bird Dogs

PVC Power Snatches

Push-up to Down Dog

Shoulder Taps (https://www.youtube.com/watch?v=8QbRiNrLAD8)

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Metcon (Weight)

On the Minute x 12:

3 Power Snatches
* In part 1, we’ll complete 3 power snatches on the minute for 12 minutes (Record Final Weight as Score)

* The goal here is to start light and gradually increase to a challenging, but good looking set of 3

* Athletes can also stay light and focus on technique

Metcon

High Noon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Power Snatches (95/65)

12 Push-ups

12 Chest to Bar Pull-ups
The weight in “High Noon” should be a load that athletes can complete within 3 sets each round

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