Warm up: 3′ Assault bike 2x 15-15 Front rack openers 5 Hang SQ clean 5 Split jerk 5 Thruster w/ 2″ pause at top Strength: Clean pull + Power Clean + High Hang SQ Clean + Power jerk 3x (1+1+1+1) @ 40-60% SQ clean + High hang sq clean + Split jerk 2x (1+1+1) @70-80%…
Warm up: 3′ bike 2x 10-10 Pec stretch 8-8 S.A. ring row 10 Sots press w/ PVC/empty BB 5 Inchworm Strength: 4x 4 Bench press @80-85% Metcon: For time: 4x 25/20 cal assault Bike 20 GHD sit up 12 Box jump over Accessory: 3x Max Unbroken weighted strict pull up 20″ rest Max Unbroken strict…
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′ Cardio 3x 30″ Banded shoulder str. 10 Banded pendlay row 10 Front sq 10 Z-press Strength: EMOM 6′ 3 Push press + 3 Push jerk Every 2′ for 10′ Sq clean + Hang sq clean + Front sq 1+1+1 @ 60-70% Metcon: 4x 500m Row 10 C&J *rest 1’30” btw sets…
Warm up: 3x 1’30” Bike 20 Fast plate hop 10 GHD back extension 20 Walking lunge + twist Strength: Back squat 6×4 @ 70-80% Skill: 3x 2-6 Ring MU/BMU/Burpee pull up 6 Box jump over 8 Devil press @2×22.5/15kg 6 Box jump over 2-6 Ring MU/BMU/Burpee pull up *rest 3′ btw sets Cardio: 4x 600/500m Ski…
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: 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: 4x 4 Strict press @80-85% Metcon: 3x Amrap 4′ 30/24 Cal + 5 HSPU 7 Russian Swing @32/24kg 5 No push-up burpee *Rest 2′ Btw sets Accessory: 4x Max Unbroken…
Warm up: 3 sets 15 /12 cal cardio 10 soulder taps in hspu position 10 wall squat Strength: 5x 2min 10 barbell bench row 10 dumbell bench row Metcon: 4 rds 8 sand bag clean 12 hspu/pike push up/ x1,5 hrpu 14 wall ball 9/6 kg Accessory: 3 sets: 8/8 bulgarian squat…
Warm up: 3 sets 1:00 cardio 10/10 lateral lunge 15 med ball squat :30 Front plank on hands Strength: Back Squat: 6×3 @80% Skill: 2 sets: 4-8 ring/bar mu (8-15 chest to bar) 12 burpee box jump over rest 1′ 12 burpee box jump 4-8 ring/bar mu (8-15 chest to bar) Metcon:…
Warm up: 3 rds 15/12 cal cardio 20 plank to push up 50 m walking lunges Strength: Emom 4 x 5 =15 min 8-12 chin up 8 bench press heavy 12-15 Weighted sit up Metcon: Amrap 12′ 4 sand bag clean 6 strict hspu / hspu / pike push up 8 dumbbells thruster 22,5/15 kg …
