WOD 210323

Part 1-

Build heavy squat clean.


Part 2-

18 AMRAP-
1-2-3-4-5.. etc Squat clean 80/50kg
5 Strict Pull ups
10 DB Single arm push press 22.5/15kg
15 Sit ups

WOD 210322

Pull-

50 C2B pull ups in as few sets as possible.


Metcon-

4 Rounds-
12 Wall balls
30 Double unders

4 rounds-
30 Double unders
8 T2B

4 Rounds-
8 T2B
12 Wall balls

StrengthCon- (19:00 PM)

Build Heavy set of "Mini DT"
3 Deadlift
2 Hang power clean
1 Jerk

then-
10 RFT-
1 "Mini DT" 85/50kg

Cash out-
100 push ups

WOD 210321


Metcon-

"CrossFit Open 21.2"

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

Time cap: 20 min.

Squat-

5 super sets of-
10 Cyclist squat
15-30 seconds Hollow hold

WOD 210320

Lift-

Build heavy set of-
1 Hang power snatch + 1 Power snatch + 1 squat snatch


Metcon-

For time-
75 Power snatches 20/15kg
50 Thrusters
25 Lateral burpees

WOD 210319

Push-

Landmine presses- 10/10 x 4 sets


In couples-

For time-
50 Cal bike
50 Pull ups
40 cal bike- legs only
40 C2B
30 Cal bike- Hands only
30 Bar MU
20 Synchronized burpees

WOD 210318

Core-

EMOM 12-
Odd- 25/25 seconds Suit case carry- AHAP
Even- 30-50 seconds plank


Metcon-

12 AMRAP-
5-10-15-20.. etc
T2B
Box jumps
KB SDLHP 32/20kg