Underrated

26.2 CrossFit – CrossFit

When we are truly care about getting better, our view on things change. We see events as a means to grow… true chances to improve ourselves. The opposite is when we view everything as a test.

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Warm-up

Warm-up (No Measure)

30 sec

Single Unders

Down Dog

Slow Air Squats

Squat Hold (Active Below Parallel)

Single Unders (Right Leg)

Up Dog [Video](https://www.youtube.com/watch?v=OSgWJvZ6UaE)

Split Squats (Right Leg Forward) [Video](https://youtu.be/Bnx6BYKnhGI)

Squat Hold (Active Below Parallel)

Single Unders (Left Leg)

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Split Squats (Left Leg Forward) [Video](https://youtu.be/Bnx6BYKnhGI)

Squat Hold (Active Below Parallel)

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 Clean (Build to a heavy single)

Squat or power

Focus on extension and flexion of the hip joint not the sacroiliac joint

Metcon

Underrated (AMRAP – Reps)

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)

…..
It is far better to do power cleans and learn to catch properly than click the RX button mis manage the squat clean catch.

DOUBLE UNDERS

* The double unders are ideally completed in 1-2 sets each round (30, 20-10, 15-15)

## HANG SQUAT CLEANS

squat or power same focus as the weightlifting pick a weight you can do 10 reps with.

Score the total cleans in the 9 minutes

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