26.2 CrossFit – CrossFit
**“Life is like sailing. You can use any wind to go in any direction.” -Robert Brault**
Warm-up
Warm-up (No Measure)
30 Seconds Single Unders
30 Seconds Single Leg Glute Bridges (Each Side)
30 Seconds Active Samson
30 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
Power Snatch (6×3)
* Start a running clock for this power Snatch piece
* We’ll complete 3 power Snatch on the 1:30
* New rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30
* These power snatch are designed to be completed as unbroken touch-and-go reps
* Athletes can stay at a challenging load across or steadily build in weight over the 6 sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power snatch (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
