Part 1:
In 7 minutes:
Work up to a Heavy
Power Clean + Front Squat
Part 2:
With a partner
20 minute AMRAP of:
5 Power Clean
5 Front Squats
5 Bar Facing Burpees
*Barbell = 70% of part 1
*you do a round, your partner does a round
20 minute AMRAP of:
10 DB Power Clean
10 DB Front Squats
5 DB Facing Burpees
Every 8:00 for 4 sets:
3 Rope Climbs
15 Deadlifts, 225/155-lbs.
Run 600m
24 Minute AMRAP:
12 Renegade Rows
24 Dumbbell Deadlifts
Run 600m
Don’t forget to submit your scores!
Go to https://games.crossfit.com/
Scroll down and click “SUBMIT SCORES”
Score submission is due by 5PM on Monday
Every 2:00 for 6 sets:
Overhead Squat, 5 reps
10 Toes to Bar or Pull-ups
12 minute AMRAP of:
21 Wall-balls, 20/14-lbs.
21 Sit-ups with Med-ball
21 Kettlebell Swings, 53/35-lbs.
12 minute AMRAP of:
12 Dumbbell Overhead Squat
21 Toes-to-target
Rest 5 minutes
12 minute AMRAP of:
12 Dumbbell Thrusters
21 Sit-ups with Dumbbell
Don’t forget to submit your scores!
Go to https://games.crossfit.com/
Scroll down and click “SUBMIT SCORES”
Rest Day
Don’t forget to submit your scores!
Go to https://games.crossfit.com/
Scroll down and click “SUBMIT SCORES”
“Artie”
25 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters, 95/65
25 minute AMRAP of:
5 DB Rows, right
10 Push-ups
15 Air Squats
5 DB Rows, left
10 DB Thrusters
Open Workout 21.2
BE SURE TO SIGN UP FOR CLASS TO PARTICIPATE!
All Friday classes will be doing the Open workout whether you are signed up for the Open or not. Make up timings will be available. Contact Derek for more info.
Workout 21.2 / 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
♀ 35-lb. dumbbell, 20-in. box
♂ 50-lb. dumbbell, 24-in. box
Time cap: 20 minutes
21.2 Equipment Free
For time:
10 hang squat snatches
15 burpee broad jumps, 36 in.
20 hang squat snatches
15 burpee broad jumps, 36 in.
30 hang squat snatches
15 burpee broad jumps, 36 in.
40 hang squat snatches
15 burpee broad jumps, 36 in.
50 hang squat snatches
15 burpee broad jumps, 36 in.
Use a stick or PVC pipe to complete the hang squat snatches.
Time cap: 20 min.
With a partner
30 minute AMRAP of:
300m Machine
30 Sit-ups
15 Russian Kettlebell Swings, 70/53-lbs.
*you do a round, your partner does a round.
*while your partner goes you must complete 60 double-unders.
Warm up:
3 Rounds:
:60 of single-unders
20 plank shoulder taps
10 Russian swings
WOD:
20 minute AMRAP of:
300m Run
30 Sit-ups
15 Kettlebell/dumbbell Swings
60 Double-unders
Cool down:
2 sets:
1 minute of each:
Hamstring stretch
Cobra stretch
Calf stretch
Scorpion stretch
Every 3:00 for 10 sets:
200m Sprint
Warm up:
2 Rounds, 50’ each:
High knees
Butt kicks
Hamstring march
Lunge and twist
Skips
Quad pull
WOD:
Every 3:00 for 10 sets:
200m Sprint
Cool Down:
3 Minute easy jog
Accumulate 50 V-ups
*in between sets: hip flexor stretch
Every 2:00 for 5 sets:
3 Strict Press
7 Push Press
10 minute AMRAP of:
20 Single DB Hang Clean and Jerk, 50/35-lbs.
20 Single DB Step-up, 24”/20”
Warm up:
3 Rounds:
10 Step-ups
10 DB Clean and Jerks
10 Push ups
WOD:
20 minute AMRAP of:
20 Single DB Hang Clean
20 Single DB Step-up
20 Single DB Push Press
Cool down:
Accumulate 3 Minutes of wall sit
Don’t forget to submit your scores!
Go to https://games.crossfit.com/
Scroll down and click “SUBMIT SCORES”
Score submission is due by 5PM on Monday
Every 2:00 for 6 sets:
Snatch 6-6-4-4-2-2 reps
21-18-15-12 reps for time of:
Wall-balls, 20/14-lbs.
After Each Set Perform 10 Hang Power Snatch, 95/65-lbs
Warm up:
4 Rounds:
10 Squat hold and twist
10 DB push press
10 Bend and bows
10 DB deadlift
WOD:
21-18-15-12 reps for time of:
Single DB Thruster
Single DB Snatch
Cool down:
Alternating Tabata:
Odd: Hollow hold
Even: Arch hold
