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
10 target Burpee
5 Strict pull up
*rest 2′ btw sets
Accessory:
3-4x
40 Russian twist (bodyweight)
1′-1′ Side plank
3x
40″-40″ Bird dog knees to elbow
Warm up: 3′ cardio 2x 5 Sots press 5 Back sq 5 Snatch pull 5 Dip snatch 5 Snatch balance Strength: High hang sq snatch + Sq snatch + OHS w/ 3″ Descent 2x(1+1+2) @ 65-70% 2x(1+1+1) @ 70-75% Back sq Build to a 3RM -then- 1×5 @ 75% 1×15 @ 50% Metcon: 3x…
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 10-10 Lat stretch on rig 12 Side to side kip swing 10-10 Banded pallof press 8 slow OHS @ pvc/empty BB Skill: AMRAP 3 Max rep BMU 3x 15-20 Straight arm banded lat pull down Strength: OHS 3×5 @ 65-75% Front squat 3×5 @ 70% Metcon: For time: 6-4-2 Squat snatch @…
Warm up: 3′ bike 2x 5 Snatch pull 5 Dip snatch 5 Snatch balance 5 Back squat 5 Sots press Strength: High hang squat snatch + Squat snatch + OHS w/ 3″ descent 3x(1+1+1) @ 70% Back squat 3×5 @ 60% Metcon: 20-15-10-5 Power snatch @ 50/35kg Box jump Accessory: 3-4x 20″-40″ GHD ab hold…
Warm up: 3′ cardio 2x 10-10 Suitcase deadlift 15 Banded glute bridge Strength: Deadlift 5×2 @ 80-90% Metcon: EMOM 40 1.: 15/12 cal row or bike 2.: 3-5 D-ball/Sandbag clean @ 70/45kg 3.: 12/9 cal ski 4.: 15″-30″ Hanging L sit hold Accessory: Seated box jump 3×5 Depth drop + vertical jump + broad jump…
Warm up: 3′ Cardio 2x 10 PVC pass through 10-10 Hip openers 5 Straight leg box jump 1-2x 10 Snatch deadlift 10 Hang muscle snatch 10 Behind the neck snatch grip strict press 10 OHS 5 Slow snatch 5 Power snatch 5 Squat snatch Strength: Squat snatch 5×1 @ 85-90% 2x 2 Squat clean + 1…
