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EMOM x 5min. 12/9 Cal Row EMOM x 10min. 2 Power Clean & Jerks …build EMOM x 5min. 12/9 Cal Row EMOM x 10min. …. 3 Deadlifts …..build NO REST BETWEEN SECTIONS. 30min. straight

Week 1 of 4, Snatch Every 90 seconds x 7 Sets 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Then… 15 min AMRAP: 5 strict pullups 10 Push Ups 15 Air Squats 200m Run

4×6 Banded Barbell RDL Then…. In a 12 Minute Window: One set every 3 Minutes x 4 Rounds 21 Wall Balls 15 Alternating Dumbbell Hang Snatch 9 Box Jumps Overs

3 Rounds: 1:00 on/:20 Sec off 1: Bike/Shuttle run for cals 2: Barbell Bicep Curl 3: Weighted sit-ups 4. Bodyweight Walking Lunges 5.: Row for Cal 6: Seated BB Shoulder Press

Bench Press (3 x 8) (Week 1 of 3) Rest :90 Between sets. Dropping from 10s, to 8s this week you should be able to make a jump in weight. We will do 3 weeks of 8s before dropping to 5s. Then… For Time: 1k Row 30 Hang Power Cleans 155/105 100 Double Unders

6 Back Squat Every 2:00 x 3 (week 4 of 4) Goal is to be about 77-82% of your 1rm, More important than the exact %, is increasing your weight each week. Continue focusing on speed out of the bottom and perfect positioning for each rep. Next week we will move to 3s. Then… 10:00…

10min. AMRAP: 10 Cals of your choice 10 Barbell Hip Thrusts 15 Russian KB Swings 70/53 5min. AMRAP: 30 DB Hammer Curls 30 Double DB Tricep Extensions *Start on either one, but you must finish all 30 reps before you go to the next exercise. 10min. AMRAP: 10 Cals of your choice 10 Barbell Back…

26.3 (Final CrossFit Open 2026 workout) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees…

12pm class in CANCELLED Today!!! —- 12pm class in CANCELLED Today!!! 2 Rounds For Time: 35 Double Unders 15 Sit Ups 35/30 Cal Bike 20 Hand Release Push Ups 35/30 Cal Row 25 Air Squats Then… 10:00 Skill/Practice – Gymnastics Pushing/Pulling HSPU or Any Pulling Movement Shoulder Mobility

Snatch Pull + Snatch Every 1:15 x 6 Sets 1+1 – Banded RDL Then… 12 min AMRAP 100m Run /10/7 cal row) 4 Alt Hang DB Snatch 2 Toe To Bar 100m Run 6 Al Hang DB Snatch 3 Toe To Bar 100m Run 8 Alt Hang DB Snatch 4 Toe To Bar And so…