A thing or Two

26.2 CrossFit – CrossFit

**“If we did all the things we are capable of, we would literally, astound ourselves.” – Thomas Edison**

Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Barbell Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell 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

Metcon

A Thing or Two (6 Rounds for reps)

6 Rounds x AMRAP 2:00

30 Air Squats

20 Push-ups

10 Chest to Bar Pull-ups

Max Squat Snatches (135/95)

*Rest 2 Minutes Between Rounds

* Score = number of Squat Snatches

*From 22:00-25:00 Recover
* 30:00 workout with two parts

* Part 1 – “A Thing Or Two” – the goal is to accumulate as many Squat Snatches as possible across all 6 rounds.

* Aim to leave ~:30 for Squat Snatches. Scaling reps will be required to ensure we make it to the Squat Snatches.

* Athletes will likely get between 1-5 reps of the Squat Snatch. It will be a fight to make it to the barbell.

* At 22:00, we will start Part 2 – Build to a Heavy Squat Snatch.

* After recovering for ~2:00, athletes can aim to make 3-4 attempts. Log heaviest lift.

Weightlifting

Squat Snatch (Get a heavy but smooth single)