Strength

i) EMOTM 10 Minutes of:

10 Decline Bench Press (75/115#)

ii) Superset 3 Sets of:

12 Decline DB Chest Flies

12 Decline OH Pulls

MAX Reps Ring Pushups

Lift

i) Snatch Pull 4×3 (Ascending)

ii) Squat Snatch 3-3-2-2-1-1 (Ascending)

MetCon

On A 40-Minute Timer Complete:

0:00-20:00

Every 2nd Minute For 10 Sets Perform:

Odd: 150m Row Sprint

Even: 150m Ski Sprint

20:00-40:00

AMRAP of:

75 Double Unders

25 HSPU

75 Cross Over Skips

25 Thrusters (35/45#)

Accessory

i) 500m Row Challenge

ii) 500m Ski Erg Challenge

[7 Minute Time Cap Each]

Lift

5 Sets (Ascending Weight) of:

Push Press (3) + Split Jerk (3)

MetCon

3 Rounds For Time of:

30 Calories Assault Bike

20 Hang DB Clean & Jerk (50/70#)

10 Burpee Box Overs (24/30″)

[21 Minute Time Cap]

Strength

Pause Back Squat 5-5-5-3-3-3 (Ascending – 3s Pause)

MetCon

10 Rounds For Time of:

1 BMU

1 Deadlift (225/315#)

2 CTB Pullups

2 Power Cleans (155/225#)

3 Pullups

3 Power Snatch (95/135#)

Strength

i) EMOTM 10 Minutes of:

10 Supine Bent Over Rows (75/115#)

ii) Superset 3 Sets (Ascending Weight) of:

12 Bent Over Flies

12 Banded Lat Pull Downs

MetCon

CrossFit Games Open Workout 26.1

For Time:

20 Wall Balls (W: 14/9 M: 20#/10′)

18 Box Jump Overs (20/24″)

30 Wall Balls (W: 14/9 M: 20#/10′)

18 Box Jump Overs (20/24″)

40 Wall Balls (W: 14/9 M: 20#/10′)

18 Med Ball Box Step Overs (W: 14/20 M: 20#/24″)

66 Wall Balls (W: 14/9 M: 20#/10′)

18 Med Ball Box Step Overs (W: 14/20 M: 20#/24″)

40 Wall Balls (W: 14/9 M: 20#/10′)

18 Box Jump Overs (20/24″)

30 Wall Balls (W: 14/9 M: 20#/10′)

18 Box Jump Overs (20/24″)

20 Wall Balls (W: 14/9 M: 20#/10′)

[12 Minute Time Cap]

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