Warm up:
3x
1'30" Bike
20 Fast plate hop
10 GHD back extension
20 Alt lunge + twist
Strength:
Back sq
6x6 @ 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.: 12'
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 snatch + Sq snatch
1x (1+2+1) @ 65-70%
1x (1+1+1) @ 72-75%
Sq snatch
2x1 @ 78-83%
Metcon:
AMRAP 10
10 DB snatch @1x32/22.5kg
2x4.5m Handstand walk / 2-4 Wall walk
9/6 Cal assault bike
Accessory:
Front rack dDB box step up
2x20
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 up
8 Thruster @ 52/39kg
in remaining time, max Distance Row
Accessory:
Max unbroken weighted Strict pull up
rest 1'
Max unbroken Strict pull up
rest 1'
Max unbroken band assisted Strict pull up
3x
20-30 Banded face pull
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 clean @52/34kg
12 Burpee over the bar
12 Thruster @52/34kg
2x
12 Burppe over the bar
12 Power clean @61/38kg
12 Burpee over the bar
12 Thruster @61/38kg
Tc.: 16'
Strength:
Every 2'30" for 10' (4x)
6-10 Strict Press @ 60-70%
8x
20" Hollow hold
10" Rest
20" Max rep mountain climber
*Rest 10" btw sets
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 HSPU
60m HS walk / bear walk
Acc.:
40"-20"
Plank
Hollow hold
Warm up:
3x
1'30" Bike
10-10 Lateral lunge
15 Med ball sq
30" Front plank on hands
Strength:
Back sq
6x5 @ 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 cal Row
*rest 3' btw sets
Bonus:
EMOM 10'
10 BAr facing burpee
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%
SQ clean + Split jerk
2x (1+1) @75-85%
Metcon:
"Isabel"
For time:
30 Power Snatch @60/45kg
Accessory:
5x
10 DB box step over
3x
8-8 Posted S.L. KB DL
4x
2-2 Turkish get up
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 pull up
20" rest
Max Unbroken band assisted strict pull up
3x
12-12 S.A. DB bent over row
12-12 S.A. banded rear delt fly
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 up
25m DB OH walking lunge
20 Alt. DB snatch
20 C2B
25m DB OH walking lunge
20 Alt. DB snatch
20 RMU
*Tc.:15'
Acc.:
EMOM 12'
1.:15"-30" L sit hold
2.:8-10 Slow, controlled Deadbug
3.: 15-15m Slow, controlled DB suitcase carry @ 22.5/15kg
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
Acc.:
30" on 30" off
8 alt. sets
-BB biceps
-V-up