Warm up: 3′ 2x 10-10 Pec stretch on ring 8-8 Single arm ring row 10 Sots press w/ PVC or empty BB 5 Inchworm Strength: 5x 2 Bench press @85-90% Metcon: For time: 3x 8 dDB thruster @2×22.5/15kg 8 T2B 2x 12 Thruster @45/30kg 12 C2B 1x 24 Wall ball @9/6kg 24 Burpee pull up…
Warm up: 3′ Bike 3x 8-8 Front rack oponers 6-6 Side lunge 6-6 Rotating lunge 6-6 Forward lunge 3 Hard med ball slam @9/6kg Strength: Front sq 5×2 @ 85-90% Metcon: EMOM 24 1.: 15/12 cal row // 6 Shuttle run 2.: 10-15 T2B // 1-2 Rope climb 3.: 8 dDB box step over //…
Warm up: 3′ Cardio 2x 16 Front rack openers 8-8 Lunge w/ lateral flexion 8 OHS w/ empty BB 8 Ring kip swing Strength: DB bench press Build to heavy set of 10 *rest 2′ Max reps @ 50-60% of heavy 10 *rest 2′ Max rep push up w/ 2″ pause at top GHD…
Warm up: 3′ Cardio 2x 2 wall walk + 10″ hold 5 Muscle clean 5 Clean pull 5 Power clean 5 Strict press Strength: Power clean + Front sq + Sq clean + Split jerk 5x (1+2+1+1) Sq clean + Split jerk 3x (1+1) Metcon: AMRAP 10 10m Left DB OH lunge @22.5/15kg 15 T2B…
Warm up: 3x 1’30” Bike 20 Fast plate hop 10 GHD back extension 20 Alt lunge + twist Strength: Back sq 6×6 @ 80% Skill: EMOM 12 1. 2-6 RMU/ BMU/ Burpee pull up 2. 60 Double under 3. Rest 4. 60 Double under 5. 2-6 RMU/ BMU/ Burpee pull up 6. Rest Bonus: 15-12-9-6-3 Strict HSPU Tc.:…
Warm up: 3′ Cardio 2x (empty BB) 10 Snatch DL 10 Hang muscle snatch 5 Snatch Balance 30″-1′ Overhead squat bottom hold Strength: Halting snatch DL + Low hang sq snatch + Sq snatch w/ 3″ pause in receiving position + Snatch balance + OHS 3x(1+1+1+1+1) @ 40-60% Halting snatch DL + Low hang sq…
Warm up: 3′ Ski 2x 10-10 Pec stretch on ring 10 Banded Z press 10-10 Lat stretch on ring 10 Alt lunge w/ lateral flexion Strength: 5x 2 Strict press @ 85-90% Metcon: Amrap 5 1000/800m Row 8 Thruster @ 52/39kg in remaining time, max GHD sit up *rest 3′ Amrap 5 15 GHD sit…
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: 5 Inchworm 5-5 Rev. plank knee tuck 10 Air sq 5-5 Side lunge + floor touch 10 Half burpee Strength: Every 2′ for 10′ 1 Snatch + 1 Hang snatch + 1 OHS Metcon: For time: 60m OH/front rack lunge @22.5/15kg 50 DB box step up 40 GHD sit up/plate sit up 50…
Warm up: 3x 1’30” Bike 10-10 Lateral lunge 15 Med ball sq 30″ Front plank on hands Strength: Back sq 6×5 @ 80-85% Skill: 3x 2kör 4 Shuttle run (7.5-7.5m) 2-6 RMU / C2B 8 HSPU / 8-12 push up *rest 3′ btw sets Cardio: 3x AMRAP 7′ +5 cal Assault bike +5 cal Ski +5…
