Metcon

AMRAP 9:

6 Chest To Bar Pull-Ups
9 Dumbbell Bench Press (50's/35's)

Completion

Accessory Work

4 Rounds For Quality:

10 Pistol Squats
15 Dips (Bar or Ring)
:20 Handstand Hold*

Rest 1 Minutes Between Rounds

*RX+: Freestanding Handstand Hold

Metcon

For Time:

125/100 Calorie Fan Bike
100 Lateral Kettlebell Burpees
75 Dual Kettlebell Front Squats (53’s/35’s)

*Partition As Desired

Time Cap: 25 Minutes

Metcon

Teams of 2

4 Rounds For Time:
1,000/900m Row
25 Synchro Toes To Bar
40-30-20-10 Shoulder To Overhead

Round 1: (135/95)
Round 2: (185/125)
Round 3: (205/145)
Round 4: (225/155)

Time Cap: 32 Minutes

Strength

On The 2:30 x 6 Sets:

Odd Sets: 8 Overhead Squats (RPE 6-7)
Even Sets: 2 Snatch Balances (RPE 8-9)

Time

Metcon

3 Rounds For Time:

600m Run
20 Dual Dumbbell Deadlifts 
100' Dual Dumbbell Farmer's Carry Walking Lunges

Dumbbells: (50's/35's)

Time Cap: 21 Minutes

For Time:

100 Box Jump Overs (24"/20")

On The Minute (Including Starting At 0:00):
1 Rope Climb
50' Carry (Sandbag or Front Rack)

Time Cap: 15 Minutes

*Carry (In Order of Preference & Availability):

- Sandbag (Front Loaded)
- Dual Kettlebell/Dumbbell Front Rack Carry

Metcon

AMRAP 12:

16/12 Calorie Fan Bike
10 Alternating Dumbbell Complexes* (50/35)

1 Dumbbell Complex = 1 Dumbell Snatch + 1 Shoulder To Overhead

"Kill Taylor" Inspired Workout

Post Metcon Strength

On The 1:30 x 9 Total Sets:

Split Jerk Waves

Wave 1:
1x3: RPE 7
1x2: RPE 7.5
1x1: RPE 8

Wave 2:
1x3: RPE 7.5
1x2: RPE 8
1x1: RPE 8.5

Wave 3:
1x3: RPE 8
1x2: RPE 8.5
1x1: RPE 9

Metcon

On The 3:00 x 6 Rounds:

400m Run
40 Double Unders*
Max Burpee Pull-Ups

Rest 2 Minute Between Rounds

*60 Single Unders

Core Accessory

2-3 rounds for quality

50 ft suitcase walk (per arm)

20 KB drag throughs

20 KB side bends (per side)

20 KB goblet marches

Strength

On The 1:30 x 9 Rounds:

2 Touch & Go Cleans*

*Power or Squat Permitted
*Start At 7-8 RPE & Build Across
*Increase Load Every 3 Rounds (1,4,7,)

Rounds/Reps

Metcon

AMRAP 15:

30 Air Squats
15/12 Calorie Row
5 Deadlifts (315/205)

Metcon

For Time:

12/10 Calorie Fan Bike
10 Alternating Dumbbell Hang Clean & Jerks
24/20 Calorie Fan Bike
20 Alternating Dumbbell Hang Clean & Jerks
36/30 Calorie Fan Bike
30 Alternating Dumbbell Hang Clean & Jerks
24/20 Calorie Fan Bike
20 Alternating Dumbbell Hang Clean & Jerks
12/10 Calorie Fan Bike
10 Alternating Dumbbell Hang Clean & Jerks

Dumbbell: (50/35)

Time Cap: 20 Minutes

Completion

Mobility

For Quality:

1:00 Band Assisted Seated Toe Touch
:45 Wall Shoulder Stretch
:30 Dead Hang

Metcon

Teams of 2

16 Rounds For Time:
1 Snatch (185/125)
200m Run
4 Bar Muscle-Ups

*Partners Complete Full Rounds, Then Switch

Time Cap: 36 Minutes

Rounds/Reps

Metcon

AMRAP 9:

12 Dual Dumbbell Box Step-Up (20") (50's/35's)
3 Wall Walks

Rest 3 Minutes

AMRAP 6:
12 Box Jump Overs (24"/20")
9 Handstand Push-Ups

Rest 3 Minutes

AMRAP 3:
Max Burpee Box Jump Overs (24"/20")

Metcon

3 Rounds For Time:

30 Russian Kettlebell Swings (70/53)
500/400m Row
70 Heavy Rope Double Unders*

Time Cap: 18 Minutes

*RX Substitute: 125 Double Unders
*175 Single Unders

Strength

On The 3:00 x 6 Sets:

12-9-9-6-6-6 Bench Press

*Start At RPE 6-7 & Build Across

Reps

Metcon

AMRAP 2 x 5 Rounds:

18/15 Calorie Fan Bike
Max Wallballs (20/14)

Rest 2 Minutes Between Rounds

AMRAP 20:

5 Shuttle Runs
20 Toes To Bar
5 Shuttle Runs
10 Dual Dumbbell Hang Power Cleans (50’s/35’s)

1 Shuttle Run = 25’ Down + 25’ Back

Weight

Accessory

3 Supersets For Quality:

:20 Accumulated L-Sit*
10 Dual Dumbbell Romanian Deadlifts*

*L-Sit: Seated, Parallettes, or Hanging Permitted
*Athletes Choose Dumbbell Weight

Weight

Strength

On The Minute x 10:

2 Front Squats

*Increase Weight Every Other Round
*Start At RPE 7-8 & Build Across

Time

Metcon

5 Rounds For Time:

5 Rounds For Time:
15 Box Jump Overs (24"/20")
10 Shoulder To Overhead (135/95)

Directly Into...

5 Rounds For Time:
15 Lateral Barbell Burpees (24"/20")
10 Front Squats (135/95)

Time Cap: 20 Minutes

Metcon

For Time:

300 Double Unders*
150 AbMat Sit-Ups
75 Alternating Dumbbell Snatches (50/35)

Time Cap: 18 Minutes

*Partition As Desired
*450 Single Unders

Mobility

For Quality:

1:00 Seated Toe Touch
:45 Cobra Stretch
:30 Wall Calf Stretch (Each Side)

Metcon

Teams of 2

4 Rounds For Time:
6 Rope Climbs
50/40 Calorie Row
400m Team Run

Time Cap: 32 Minutes

CrossFit Open Workout 26.3

For Time:

2 Rounds:
12 Burpees Over The Bar
12 Cleans (95/65)
12 Burpees Over The Bar
12 Thrusters (95/65)

Directly Into...

2 Rounds:
12 Burpees Over The Bar
12 Cleans (115/75)
12 Burpees Over The Bar
12 Thrusters (115/75)

Directly Into...

2 Rounds:
12 Burpees Over The Bar
12 Cleans (135/85)
12 Burpees Over The Bar
12 Thrusters (135/85)

Time Cap: 16 Minutes

Metcon

4 Rounds For Max Reps:

Minute 1: Max Calorie Fan Bike
Minute 2: Rest
Minute 3: Max Box Jump Overs (24"/20")
Minute 4: Rest
Minute 5: Max Distance Carry*
Minute 6: Rest

*Every 25' = 1 Repetition

Completion

Mobility

For Quality:

1:00 Supine Wall Straddle
:45 Supine Wall Figure 4 (Each Side)
:30 Couch Stretch (Each Side

Strength

AMRAP :20 x 5 Sets:

Max Push Jerks*

Rest 1:40 Between Sets

Set 1: RPE 6
Set 2: RPE 7
Set 3: RPE 8
Set 4: RPE 9
Set 5: RPE 10

*Track Reps In Notes

Time

Metcon

4 Rounds For Time:

400m Run
20 Lateral Barbell Burpees
10 Deadlifts (275/185)

Time Cap: 18 Minutes