All Over Again

26.2 CrossFit – CrossFit

**“All progress depends on the irrational person.”**

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

Weightlifting

Overhead Squat (15 Min)

* The focus of all our movements today will be an active shoulder

* Our [Daily Video](https://youtu.be/gLyB-LPk-wA) has a visual for all 3 of these station

* Every movement involves some kind of overhead movement, so staying stable and active will be important

* On the overhead squats, the big three cues we’ll go with are:

* Elbows Locked

* Push the Pinkies Into the Bar

* Pull the Bar Apart

Metcon

All Over Again (AMRAP – Rounds and Reps)

AMRAP 15:

25 Overhead Squats (75/55)

20 Singe Dumbbell Hang Clean and Jerks (50/35)

15 Toes to Bar

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