26.2 CrossFit – CrossFit
**”The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson**
Warm-up
Warm-up (No Measure)
## 3 Rounds
30 Seconds PVC Straight Legs Swings (15 Seconds Each)
30 Seconds PVC Pass Throughs
30 Seconds PVC Sotts Press
30 Seconds 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
Weightlifting
Overhead Squat (sets of 7 every 2 minutes )
* A new set begins every 2 minutes [0-2-4-6-8-10]
*Each set is designed to be completed unbroken from the rack
* We recommend dropping the weight in front and cleaning it back up to the rack instead of bringing it down to the shoulders behind the neck
* Athletes are ideally climbing in weight a little bit with each set
* Make it a point to get around to each athlete during their rest period for one piece of feedback
* It is easier to make changes here than it will be during the metcon
* We can then quickly reference our piece of feedback during the conditioning piece
Metcon
Bartender (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
