Clean and jerk

8 x 1 @ 80+% go every 1:00-1:30

– First lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

3-4 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

Squats

A) FS 1RM Test

• Build Up To Max 1RM

raskaat nostot esim. 92% -> 98% -> 101-105%
*pitkät levot minimi 3min

B) Back Squat

• 4x2 @80-85%

Clean & Jerk

E3MOM X5:

• 12 Cal Echo
• 15-12-9-6-3 C&J

1st round: 30kg
2nd: 40kg
3rd: 45kg
4th: 60kg
5th: 65kg

Accessories

A) Core

3x2min On/1min Off:

• 10 V-Up
• 8 T2B

B) 3-4 Rounds For Quality:

• 15/15 Weighted Calf Raise
• 30-45s/leg Copenhagen Plank

Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Back Squats
• 3-3-2-2-1-1 Front Squats
Setup 1 bar on the rack. In the first 90 sec perform 3 back squats, rack, then immediately into 3 front squats. Rest in remaining time. Repeat. Then perform 2 backs squats and 2 front squats. Repeat. Then perform 1 back squat and 1 front squat. Repeat. Start with 45% of 1RM Front Squat and increase by 10% each round to finish around 95%.

5 Rounds, Every 2:30

10 Hang power snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight

Intent. Improve your barbell cycling efficiency and stamina.

Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

Engine

2 Rounds @Z2

• 5min Row
• 5min C2 Bike

Into,

4 Sets Of:

• 15 Burpee Box Jump Over
• 15 Cal C2 Bike
• 25 KB Swing
• 25 Cal Row

-rest 4min between sets-

5 rounds for time:

• 6 Dual KB hang clean & jerk @ 2x(24/16) kg
• 16/12 kcal ski
• 6 Dual KB hang snatch @ 2x(24/16) kg
• 16/12 kcal ski

Back squat

3 Sets of:
1 @ 88-94%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM

rest 3:00 b/t sets

Flow. 1 back squat @ 88-94%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set

Back Squat

E3MOM X6:

1-2: 6 Reps @75%
3-4: 4 Reps @80%
5-6: 2 Reps @85+%

Strength

Push & Pull

• 10-8-6-4-2 Bench Press

rest 30s

• 1 Set Of Wide Grip Pull Up

rest 2min

Metcon

Open 26.3

https://games-assets.crossfit.com/s3fs-public/2026-03/CFG26%20Open%2026.3%20Scorecard_V7_aiwne.pdf?foyN.ImZoQzX5tEHqA.3S1lveTGD14T5

Optional Accessory

3-4 Rounds For Quality:

• 10/10 KB Leg Raise (korokkeen päältä)
• 5-10 Slider Hamstring Curl
• 45-60s Spanish Squat Hold

Strict Press

A) Build Up To Days Heavy 1RM

B) 2x3 @75-80% From 1RM

Gymnastics

A) 3-4 Rounds Of:

• 15 Cal Ski (Fast)

rest 30s

• 1 Set of rMU

rest 30s

• 5 Wall Walk (Fast)

rest 3min

B) Strength

EMOM 12

1) 10-15 DB Bench Press
2) 10/8/6 Strict Chin Up (weighted)
3) 10 Parallette Dip

Optional Metcon

Echo Tabata (8x20s on/10s Off)

• Max Cal Echo