Bi Weekly

26.2 CrossFit – CrossFit

**“If you have everything under control, you’re not moving fast enough.” – Mario Andretti**

Warm-up

Warm-up (No Measure)

## Bike Warmup

2 Minutes Easy-Moderate

## 30 Seconds Each

PVC Around the Worlds (15 Each Each Direction) [Video](https://youtu.be/VuGpprSlAts)

PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)

PVC Sotts Press [Video](http://youtu.be/a-iuHd5iZTU)

PVC Arch Hold [Video](https://youtu.be/NsElA8x9pvo)

PVC Hollow Hold [Video](https://youtu.be/ZWSDpsgZH4w)

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

3 position Snatch

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch
* A new sets begins every 90 seconds [0:00-1:30-3:00-4:30-6:00-7:30]

* These 6-rep sets are designed to be completed unbroken with a focus on quality over speed or load

* The tendency as the weight gets heavier is to blend the first and second position

* Be sure to have a clear difference between the two “hang” positions on the snatch

* Athletes can build in weight as they see git

Metcon

Bi-Weekly (Time)

4 Rounds For Time [20 Minute Cap]:

10 Burpee Pull-ups

20 Hang Power Snatches (75/55)

30/21 Calorie Bike Erg
4 Rounds For Time [20 Minute Cap]:

10 Burpee Pull-ups

20 Hang Power Snatches (75/55)

30/21 Calorie Bike Erg

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