2026.06.02 – Kedd

Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 6×3 @ 82.5-87.5% EMOM 10 3-5 Strict Handstand push up //box pike handstand push up Metcon: For time: 10x 7.5m Handstand walk 10 Box jump over w/ step down 8 DB hang clean&jerk…

Warm up: 1’30” Row 1’30” Ski 2x 10-10 Lat. stretch on rig 10 Banded face pull 10-10 Single arm ring row 20″-40″ Bar dead hang Skill: Accumulate 12-15 Rope climb for quality EMOM 8 5-10 Band assisted strict chin up @ 20X1 : explosive up, 1″ at the top, 2″ down, no pause at the bottom…

Warm up: 3′ Cardio 2x 10 Glute bridge 3 Inchworm 10 Scap pull up 10 Air sq 30″ hollow hold Metcon: AMRAP 12′ 16 Pull up 8 Burpee over DB 4 Single arm Thruster @22.5/15kg *Rest 5′ For time: 5x 30 GHD sit up 2x10m HS walk 5 BMU / burpee pull up

Warm up: 3′ Cardio 2x (empty BB) 5 Good morning 5 Muscle clean 10-10 Front rack openers 5 Strict press 5 Front sq 5 Thruster Metcon: CrossFit Open 26.3 2x 12 Burppe over the bar 12 Power clean @43/29kg 12 Burpee over the bar 12 Thruster @43/29kg 2x 12 Burppe over the bar 12 Power…

Warm-up: 3′ Bike 2x 10 Snatch grip RDL 10 Hang Muscle Snatch 5 Snatch Balance 30″-1′ OHS Bottom hold Strength: -Squat Snatch w/ Pause in Receiving Position + Sots press 3x(1+5)@ weight of choice *Rest 1′ btw sets -Squat snatch 4×1 @70% *rest 1′ 2×1 @ 80% *rest 1’30” Metcon: for time 3x 15 Shoulder…

Warm up: 3x 15/12 cal ski 10-10 Pec stretch on rig 5-10 Push up w/ slow eccentric 10 Banded Glute bridge Strength: Bench press Build to a heavy set of 10 -then- 2×5 Same weight Metcon: „Strict JT” For time: 21-15-9 Strict HSPU Strict ring dip Push up *rest 5′ „JT” For time: 21-15-9 Kipping…