Hook and Ladder

26.2 CrossFit – CrossFit

**“I don’t like that man. I should get to know him better.” – Abraham Lincoln**

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

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

Hook and Ladder (3 Rounds for time)

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (95/65)

[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks (95/65)

[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks (95/65)

Extra Credit

Metcon (No Measure)

Not For Score:

3 Sets of 9: Strict Press

3 Sets of 7: Push Press

3 Sets of 5: Push Jerk

After Each Set: 15 Second L-Sit on Parallettes

Metcon (No Measure)

Not For Score:

3 Sets of 9: Strict Press

3 Sets of 7: Push Press

3 Sets of 5: Push Jerk

After Each Set: 15 Second L-Sit on Parallettes