FaceTime

26.2 CrossFit – Foundations

**“No one was ever wise by chance” – Seneca**

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Warm-up

Warm-up (No Measure)

## 30 Seconds

Active Samson

PVC Pass Throughs

PVC Overhead Squats

Active Spidermans

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

PVC Pass Throughs

PVC Overhead Squats

*Try to Get More Narrow with Each Set on PVC*

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

Overhead Squat (1X3)

* We’ll have about 15 minutes to build to a heavy set of 3 overhead squats

* To start each set, it may be helpful to push jerk or split jerk the weight from the back rack to overhead

* As the weight gets heavier, this is likely what you’ll be doing, so it’s helpful to practice when the weights are lighter

* For safety reasons, it’s best to drop the bar to the ground in front of you instead of trying to bring it down to your back

* The people sharing the bar can help with getting it back up to the rack after each set

Metcon

FaceTime (AMRAP – Rounds and Reps)

AMRAP 10:

15 Overhead Squats (95/65)

12 Sumo Deadlift High Pulls (95/65)

9 Chest to Bar Pull-ups

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