Power Wheels

26.2 CrossFit – Foundations

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Warm-up

Warm-up (No Measure)

## 45 Seconds

Easy Bike

PVC Strict Press & Reach

PVC Straight Leg Swings (15 Seconds Each Side) [Click Here](https://youtu.be/foyEIeygllk)

Moderate Bike

PVC Sotts Press

PVC Pass Throughs

Faster Bike

PVC Lift Offs (https://www.youtube.com/watch?v=oUT1V3H6pbU)

PVC Lat Stretch (https://www.youtube.com/watch?v=loMyjjEc7_0)

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

3 position Snatch (Build to a light weight)

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch
Goal here is form! The squat snatch is only if its comfortable for you. If you are unfamiliar with the snatch this is not the time to try to catch it in a squat. Just do a power snatch

Metcon

Power Wheels (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Assault Bike

12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

4 Power Snatches (135/95)

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