I got Options

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

PVC

0:15 Pass Throughs

0:30 Around The World (switch direction at 0:15)

0:15 Behind The Head Snatch Grip Strict Press

0:15 Snatch Grip Deadlift

0:15 Pass Throughs

EMPTY BARBELL

5 Barbell Good Mornings

5 Behind the Head Snatch Grip Push Press

5 Overhead Quarter Squats

Look For: Knees caving Coach: “Hips Back & Knees Out”

5 Behind the Head Snatch Grip Push Jerks

Look For: Elbows caving Coach: “Fast Elbows; Punch Up on The Bar”

5 Snatch Grip Deadlifts

Look For: Maintaining a neutral spine Coach: “Press Bar into Shine; Pull Chest Open”

Look For: Caving Elbows and Knees in the Catch Coach: “Punch UP on The Bar; Hips Back Knees Out”

3 Power Snatches from The Pocket

3 Power Snatches from The Knee

3 Power Snatches from Mid Shin

Weightlifting

Power Snatch (5 X 3)

Use this to determine workout weight

Rx workout weights is 135/95 95/65 75/55

Metcon

Metcon (3 Rounds for time)

[On the 0:00]

9-6-3:

Power Snatches (135/95)

Burpee Box Jump Overs (30″/24″)

[8 Minute Time Cap]

[On the 10:00]

12-9-6:

Power Snatches (95/65)

Box Jump Overs (24″/20″)

[8 Minute Time Cap]

[On the 20:00]:

15-12-9:

Power Snatches (75/55)

Bar-Facing Burpees

[8 Minute Time Cap]

Sweat

9-6-3:

Power Snatches (95/65)

Burpee Box Jump Overs (24″/20″)

[8 Minute Time Cap]

[On the 10:00]

12-9-6:

Power Snatches (75/55)

Box Jump Overs (24″/20″)

[8 Minute Time Cap]

[On the 20:00]:

15-12-9:

Power Snatches (65/45)

Bar-Facing Burpees

[8 Minute Time Cap]

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