26.2 CrossFit – CrossFit

**“The future belongs to those who prepare for it today.” – Malcolm X**


Warm-up (No Measure)

## 30 Seconds Each

Active Samson

PVC Pass Throughs )

Squats to Medicine Ball

Active Spidermans

PVC Overhead Squats

Medicine Ball Strict Press

Push-up to Down Dog

PVC Pass Throughs (More Narrow)

Medicine Ball Deadlifts

Inchworm to Push-up )

PVC Overhead Squats )

Medicine Ball clean

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch


3 position Snatch (15 Min to build to a heave complex)

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch


Isa-Ball (AMRAP – Rounds and Reps)


3 Power Snatches (135/95)

15 Wallballs (20/14)

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