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
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
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
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
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
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
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
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