MetCon

CrossFit Game Open Workout 26.3

For Time:

2 Rounds of:

12 Burpee Over Bar

12 Cleans (Weight #1)

12 Burpee Over Bar

12 Thrusters (Weight #1)

2 Rounds of:

12 Burpee Over Bar

12 Cleans (Weight #2)

12 Burpee Over Bar

12 Thrusters (Weight #2)

2 Rounds of:

12 Burpee Over Bar

12 Cleans (Weight #3)

12 Burpee Over Bar

12 Thrusters (Weight #3)

[16 Minute Time Cap]

Lift

EMOTM 20 Minutes of:

Min 1-5: 2 Clean & Jerks (Weight #1)

Min 6-10: 2 Clean & Jerks (Weight #2)

Min 11-15: 1 Clean & Jerk (Weight #3)

Min 16-20: 1 Clean & Jerk (Weight #4)

*KEEP IT LIGHT & SMOOTH*

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Lift

EMOTM 20 Minutes of:

Min 1-5: 4 Snatches

Min 6-10: 3 Snatches

Min 11-15: 2 Snatches

Min 16-20: 1 Snatch

MetCon

EMOTM 10 Minutes of:

8 Calorie Ski Erg

12 Air Squats

Accessory

Superset 4 Sets of:

8 GHDSU

20 Banded Pike Leg Lifts

MetCon

In Teams of 2 Complete For Time:

Buy In: 75 Calories Assault Bike

20 Rounds of:

1 Rope Climb

3 Devil’s Press (2×35/2×50#)

5 HSPU

7 DB Chest Press (35/50#)

Cash Out: 75 Calories Assault Bike

[50-Minute Time Cap]

Strength

i) Deficit Deadlift 8-8-6-6-4-4 (Ascending)

ii) Seated Strict Press 4×4 (Ascending)

MetCon

4 Rounds For Time of:

60 Double Unders

30 KB Swings (1/1.5 Pood)

20 T2B

[20 Minute Time Cap]

Strength

Front Squat 7-7-5-5-5-3-3 (Ascending)

MetCon

3 Rounds For Time of:

500m Row

30 Box Jumps (20/24″)

10 Hang Power Cleans (105/155#)

[18 Minute Time Cap]