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]

---

Lift

i) EMOTM 10 Minutes of:

Power Snatch + OH Squat (3)

EMOTM 10 Minutes of:

ii) Squat Snatch + Snatch Balance (3)

iii) Hang Squat Snatch 4×3 (Ascending)

MetCon

9 Minute AMRAP of:

60 Cross Over Skips

6 Tricep Dips

MetCon

In Teams Of 2 Complete For Time:

150 Calories Assault Bike

100 V-Ups

75 Squat Snatches (65/95#)

50 HSPU

150 Calories Ski Erg

100 T2B

75 Clusters (65/95#)

50 Deficit HSPU

[50 Minute Time Cap]

Strength

i) EMOTM 10 Minutes of:

10 Incline Bench Press (75/115#)

ii) Superset 3 Sets (Ascending Weight) of:

12 Incline DB Chest Flies

12 Incline OH Pulls

MetCon

4 Rounds For Time of:

90 Double Unders

30 SA Hang DB Snatch (35/50#)

15 Burpee Over Dumbbell (Lateral)

[24 Minute Time Cap]