Warm up:
3′ row
2x
15 Banded external rotation
15 Band pull apart
20 walking lunge + twist
2x
10-10 Front rack opener
5 Front squat
4 Floating squat clean
3 Tall jerk
Strength:
Squat clean + Split jerk + Squat clean + Split jerk
3x(1+1+1+1) @ 70%
Every 40″ – 6′ (9 sets)
1 Clean pull @ 85%
Metcon:
3x
15/12 cal row
15 Burpee
15 Power clean @ 50/35kg
Accessory:
EMOM 10
4-8 strict pull up
Single arm DB bent over row
4×8-8
Banded biceps curl
100 reps for quality
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 GHD back extension 10-10 Side lunge 10 Jumping air squat 20″-20″ pallof hold Strength: Back squat 1×2 @ 87% 3×3 @ 80% Front squat 3×5 @ 70% Metcon: 10-9-8-7-6-5 Sandbag over shoulder 60/120 D/S under Accessory: 3x 12 Barbell hip thrust 3x 20…
Warm up: 3′ SKi + 12-10-8 Rotating posterior DB press @ 5/2.5kg Rotating Anterior press @ 5/2.5kg *complete 30″ slow front plank shoulder tap Strength: Strict press 1×3 @ 70% 1×3 @ 80% 1x Max @ 90% 3×5 @ 65% Metcon: EMOM 40 1: 60/120 D/S under 2: 15 C2B 3: 14/11 cal bike 4: 7.5m Handstand…
Warm up: 3 sets: 1:00 10/10 lat strech ring 3/3 single arm rope row :30 Hollow hold Skill: 3 sets: 2 rope climb 20 russian kettlebell swing 32/24 kg 2 rope climb Metcon: 6 sets: :40 cal row :20 rest :40 wall ball :20 rest :40 lateral burpee box jump over Accessory:…
Warm up: 1’30” ski 1’30” row 3x 10 Banded good morning 4-4 Turkish get up 3-3 KB windmills 5-8 Burpee broad jump Strength: 6x 3 Bench press @ 75% 6x 3 Deadlift @ 75% Metcon: Every 4′ – 40′ (10rounds) 20/16 cal row 30m unbroken D-ball/sandbag bear hug carry 15m Handstand walk // 8 Shoulder…
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′ Bike 2x 20-20 Posterior hip stretch on box 10 GHD back extension 10-10 Side lunge 10 Jumping air squat 20″-20″ pallof hold 1-2x 10 Clean deadlift 10 Hang muscle clean 10 Behind the neck strict press in jerk stance 10 Front squat 5 Tall clean 5 Tall jerk 5 Clean+Jerk Strength: 5x…
