Warm up:
3:00 Cardio
2 sets:
5 snatch dl + 5 Snatch pull + Muscle snatch + 5Power Sn + Ohs + 5 Snatch
Strength:
Emom 15′
1: 10 power snatch 45/30 kg
2: 15/12 cal cardio
3: rest
Metcon:
3 rds
600/500 row
25 t2b
15 Power clean 60/40kg
Accessoy:
3 sets:
5-10 barbell cuban press
10-20 T ring rows
20-30 banded face pull
then
3x dumbbell bench press 85%
2x 12-15 60%
Warm up: 2′ cardio 2x 10 Deadbug + DB/KB 5-5 HALO 5 Inchworm 10 Alt. lunge + twist 10 Scapula pull up Strength: Every 2’30” for 10′ (4 sets) 6-10 Bench press @ 60-70% Metcon: CrossFit Open 26.2 For time: 25m DB OH walking lunge @ 22.5/15kg 20 Alt. DB snatch @ 22.5/15kg 20 Pull…
Warm up: 3′ Ski 2x 10-10 Pec stretch on rig 10 Banded Z press 10-10 Lat stretch on rig 10 Alt lunge w/ lat flexion Strength: 5x 8 Strict press @ 65% Metcon: Every 2′ for 24′ 1: 40″ Max GHD sit up 2: 40″ Max dDB Thruster @2×15/12kg 3: 40″ Max Rope climb 4: 40″…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 5x 400m Run 20m HSW 10 BMU
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 5x 400m Run 15m HSW 25 Pull up 5 Push jerk @ 60/35kg
Warm up: 3x 1′ Row 10-10 Posterior hip stretch on box 20 Alt lunge w/ lateral flexion 10 Down dog + toe tap Strength: Clean pull + Low hang squat clean + Push press + Split jerk 2-3x(1+1+1+1) @ 40-60% Squat clean + Split jerk+ Squat clean + Split jerk 2x(1+1+1+1) @ 78% Squat clean + Split…
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: Every 1’30” – 15′ (10 sets) 1 Power snatch + 1 High hang squat snatch @ 45-65% Every 45″ – 6′ (8sets) 1 Riser snatch pull @ 85% Metcon: 3x 4 Rounds 200m Run…
