Category: WOD

OLYMPIC LIFTING Every 1:30 x 5 sets:3 Position Squat Snatch(High Hang, Hang, Floor)*All sets to be done at 65-75% of 1 Rep Max Snatch METCON “The Old Block” For time:50 Wall Balls (20lbs-10ft/14lbs-9ft)40 Box Jumps (24”/20”)30 Lateral Barbell Burpees20 Power Snatches (115lbs/85lbs)1000 Meter Row/2400 Meter Echo Bike TIME CAP -...

STRENGTH Every 2:00 x 5 sets:3 Front Squats*All sets to be done at 85% of 1 Rep Max Front Squat* METCON "Divide & Conquer"AMRAP 15:40 Double Unders15 Push Jerks (155lbs/105lbs)40 Double Unders15 Toes to BarModificationsDouble Unders60 Single UndersDouble TapsLine HopsToes to BarHanging Leg/Knee RaisesSit Ups

Metcon "CrossFit Open 21.1"

Activation 6 minutes to move through: 2 Lengths Walking Lunges 10 Sit Ups 2 Lengths Broad Jumps 1:00 Machine Strength Every 2:30 x 5 sets: 4 Deadlifts *After each set, perform 8 High Hurdle Jumps. Build up in weight.* Metcon "Backboard" For Time: 21-18-15-12-9 Russian Kettlebell Swings (70lbs/53lbs) Wallballs Box...

Activation 6 minutes to move through: 1:00 Machine 10 Scap Retractions 20 Single Skips 3 Lengths Bear Crawl Stamina Conditioning Every 2:00 x 6 sets: 3-5 Chest to Bar Pull Ups 1-3 Bar Muscle Ups 5-5-4-4-3-3 Back Squats *Build to a moderate weight on the back squats* Modifications Chest to...

Activation 6 minutes to move through:10 Alternating Box Step Ups10 Alternating Cossack Squats10 Barbell Rows10 Calorie Machine Olympic Lifting Every 2:00 x 5 sets:1 Power Clean + 1 Front Squat1 Squat Clean Metcon "Quicksand"5 rounds:AMRAP 3:12 Single Dumbbell Box Step Ups (50lbs/35lbs) (24”/20”)8 Burpee Box Jump Overs (24”/20”)Max Calorie Machine—REST...

Activation 6 minutes to move through:250m Row or 600m Bike10 Russian Kettlebell Swings:30 Plank (Hands or Elbows) Gymnastics EMOM 10:Min 1 - 5 Touch and Go Power CleansMin 2 - 2 Lengths Handstand WalkModificationsHandstand Walk-3 Wall Walks-:45s Handstand Hold-3 Lengths Bear Crawl Metcon "Aftermath"For time:50-40-30-20-10 Calorie RowAfter each round:10 Deadlifts...

Activation 6 minutes to move through: 250m Row or 600m Bike 3 Lengths of Waiters Walk (Plate) 10 Down Dog to Push Up 3 Lengths Duck Walk Olympic Lifting Every 1:30 x 5 sets: 3 Position Muscle Snatch (High Hang, Hang, Start Position) 3 Overhead Squat Every 1:30 x 5...

Olympic Lifting Build to a moderate/heavy:2 Rep Power Snatch (Touch-n-Go) Metcon “Powerlines”AMRAP 25:20 Power Snatches (95lbs/65lbs)4 Rounds of “Cindy”800m/600m Row*1 Round “Cindy”:5 Pull-Ups10 Push-Ups15 Air Squats Modifications Row-2000m/1600m Echo BikePullups-Jumping Pullups-Ring RowsPushups-Box Pushups