Castaway

26.2 CrossFit – CrossFit

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Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

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

Hang Power Snatch (1X3)

Build to a heavy 3

Metcon

Castaway (Time)

For Time:

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (115/85)
About 15 min

* The hang power snatch takes place from anywhere above the knee

* At the start of each set, athletes must stand to full extension and establish the hang position before beginning their first rep

* Looking for a moderate barbell loading in “”Castaway””

* This should be a weight that athletes can cycle in sets of 5-7 during the workout

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