2026.09.08 – Kedd

Warm up: 1’30” Row 1’30” Ski 2x 10-10 Pec stretch on rig 5-5 DB/KB windmill 10-10 Single arm ring row 5-5 Front plank shoulder tap Skill: Every 1’30” x 12 sets 2-4 Wall walk 1-3 BMU Bike (recovery pace) Strength: 3-4x 10-10 Single arm incline DB bench press 10-10 KB gorilla row Metcon: AMRAP 6…

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 (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′ 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 Strength: 5x 3 Dip snatch + 2 Snatch balance 2x 1 Squat Snatch @ 65-75% 3x 4 Back squat @60-65%…

Warm up: 3 min cardio Amrap 5′ 5 mu clean 10/10 front rack opener 5 front squat 5 strict press 5 push press 5 power jerk   Strength: Every 4×3=12 min 3 clean and jerk @70-75% 9 touch and go clean and jerk 60/45 kg   Metcon: Tc 15′ 6 rds 2 rope climb 12 kettlebell…

Warm up: 3′ cardio 2x 20 Plate hop 5 Straight leg box jump 30″ Mountain climber Strength: Power snatch 3×2 @65% EMOM 4 1 Power snatch @70% Metcon: EMOM 40 1.: 14/11 cal row 2.: 15 C2B / 15m Handstand walk / 3-5 wall walk 3.: 13/10 cal ski 4.: 3-5 D-ball/sandbag clean @70/45kg Accessory:…