26.2 CrossFit – CrossFit
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
