At home day 2

26.2 CrossFit – CrossFit

**“Culture eats strategy for breakfast.” – Peter Drucker**

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Warm-up

Warm-up (No Measure)

## 45 Seconds

Easy Bike

Single Unders

PVC Pass Throughs

Moderate Bike

Single Unders

PVC Lat Stretch

Faster Bike

Single Unders

PVC Overhead Squats

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Six Flags (Weight)

Every 3:00 x 6 Rounds:

15/12 Calorie Assault Bike

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight
* Rounds begin every 3 minutes in this 6-round interval piece (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)

* You’ll complete the three movements listed and rest until the start of the next 3-minute window

* Each round, you’ll build in power snatch weight

* Your score for the day is the heaviest set of 3 power snatches

* To ensure we have some rest built in, let’s cap these rounds at 2:30 * The bike calorie number should be something you can complete in right around a minute

* If unable to Assault Bike

* 200 Meter Run

“100 Burpee test” (Time)

“100 Burpee test”

1-Mile Run (Time)

Max Effort 1-Mile Run

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