Bottom Line

26.2 CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Inchworm to Push-up

Front Plank

Glute Bridges

Inchworm to Push-up

Hollow Hold

Single Leg Glute Bridges (30 Seconds Each)

Inchworm to Push-up

Arch Hold

Glute Bridge Walkouts

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

Clean and Jerk (3 position )

* This 6-rep complex is designed to be completed unbroken

* The three positions we’re looking to hit in the Power Clean are:

1. High Hang (Pockets)

2. Hang (One Inch Above the Knee)

3. Floor

* Gradually build up in weight over the 5 sets as we work to something heavy for the day

* Complete a set every 2:00 – 2:30

Metcon

Bottom Line (AMRAP – Reps)

AMRAP 7:

3 Clean and Jerks (135/95)

3 Toes to Bar

6 Clean and Jerks (135/95)

6 Toes to Bar

9 Clean and Jerks (135/95)

9 Toes to Bar



Increase by 3 Reps Each Round
## CLEAN AND JERKS

* While singles may be the most consistent option across the workout, sprinkling in some small sets may be appropriate for you

* One thing you could do to start each round of clean and jerks is complete a small set before going to quick singles

* **For Example:** On the set of 6’s, you could start with 3 touch and go, followed by 3 quick singles

* This mix of sets and singles can help improve your score and keep you moving through this movement

## TOES TO BAR

* In order to stay consistent later in the workout, it’s important today to start to break up your toes to bar before your movement starts to slow down

* Once the feet slow down and you have to grind out reps, it’s much harder to come back for the next set

* Think about chipping away at each set by breaking them in half or into thirds

* **For Example:** You could complete the set of 12 as 6-6 or 4-4-4

* Be open to changing your plan of attack later in the workout if things get tough

* Do whatever you have to do to keep moving, even if that means opting for quick singles at some point

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