Its not Over

26.2 CrossFit – CrossFit

**“Build before you have to.” – James Clear**

Warm-up

Warm-up (No Measure)

200M run

:10 Hang on Pull-Up bar + 5 Scap Pull-Ups

:30 Child’s Pose

10 Hollow Ups + 10 Supermans

:30 Up-Dog to Down-Dog

10 V-Ups

:30 Squat & Reach

10 Burpees

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

SKILL

Warm-up (No Measure)

**Barbell Technique (4:00) *(Assess pistons and patience aka knees back/shoulders over the bar)* **

* 5 Snatch Deadlift to Mid-Thigh *(Assess for Knees out elbows out)*

* 5 Snatch Deadlift-Shrugs *(Assess for patience and the finish/get tall)*

* 5 Snatch High Pulls *(Assess for elbows high and outside)*

* 5 Power Snatch *(Assess for patience and the finish/get tall)*

**Deadlift (2:00)**

* 5-8 Deadlifts

**Toes to Bar (4:00)**

* 5 Strict Toes to Bar (or as high as possible)

* 5 Kip Swings

* 5 Toes to Bar (or to the height used in the workout)

* 1:00 Practice/Scaling

**Loading – Build load across all three sets (8:00)**

3 sets of:

* 5 Deadlifts

* 3 Power Snatch

*(For the Power Snatch – the first two sets are unbroken reps. The last set can be fast singles)*

**Practice Round w/ Workout Load (2:00)**

5 Toes to Bar

4 Deadlifts

3 Power Snatches

Metcon

Fastball (AMRAP – Rounds and Reps)

[0:00-9:00]

AMRAP 9:

15 Toes to Bar

10 Deadlifts (115/85)

5 Power Snatches (115/85)

[9:00-15:00]:

Heavy Single Power Snatch

Power Snatch (1)