Bubbles

26.2 CrossFit – CrossFit

**“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt**

Warm-up

Warm-up (No Measure)

## 8 Rounds

20 Seconds Spiderman + Reach [Video](https://youtu.be/tGxCop_0yRQ)

10 Seconds Mountain Climbers [Video](https://youtu.be/834tNnoe53A)

## 8 Rounds

20 Seconds Single Unders

10 Seconds Air 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

Weightlifting

Back Squat (1 Tempo 1 regular)

# Tempo Back Squat

On the 1:30 x 5 Sets:

1 Tempo Back Squat

1 Back Squat

Set 1: 55% 1RM Back Squat

Set 2: 60% 1RM Back Squat

Sets 3-5: 65% 1RM Back Squat

* A lot of time under tension in today’s strength piece

* This complex will help you develop good technique, control, and strength through the full range of motion

* The first rep has a tempo – the second does not

* **The Tempo:** 5 Seconds Down + 5 Seconds Up

* These sets are based off percentages of your 1RM Back Squat

* Rounds begin on the 0:00-1:30-3:00-4:30-6:00

Metcon

Bubbles (AMRAP – Rounds and Reps)

AMRAP 12:

10 Burpees

25 Double Unders