Warm-up T Spine Rotations x15 each side Scorpions x20 Deadbugs x20 Single Leg Deadlifts x15 Kneeling Hip Flexor Lifts x15 Clean Technique 1 Power Clean + 2 Squat Cleans (1-1-1-1-1) Same weight across Metcon (Time) 8 Alternating KB Snatches 10-20-30-40-50-40-30-20-10 Double Unders
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Warm-up 3 Rounds 20s Alternating Lunges (Front, reverse, lateral) 10s Rest 20s Single Arm Side Plank R 10s Rest 20s Bottom Squat Hold 10s Rest 20s Single Arm Side Plank L 10s Rest 20s Bike 3 Position Power Snatch (1-1-1-1-1) Hang; Below Knee; From Ground Same weight across Metcon (Time) 2 RFT 15/12 Calorie Bike...
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Crossfit Games Open 21.2 RX (Ages 16-54) (Time) 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 F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell, 24-in. box...
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Warm-up (No Measure) Pre-Back Squat: single-under x 100 pause goblet squat x 5 pause hip bridge x 5 jump squat x 10 * Complete 2 sets ** Rest 20-30 seconds between each movement Back Squat (5@40% – 5@50% – 5@60%) *This is a deload week. Don’t neglect attention to detail because the weight is relatively...
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Warm-up (No Measure) Complete 2 sets: 20 sec bottom squat hold rest 20 sec forearm plank rest squat jump x 10 rest plank to pike x 10 rest = 20 sec Back Squat (3@70% – 3@80% – 3+@90%) *Utilize wave 2 “90%” Lane (5 Rounds for reps) 5 Rounds for Max Reps of: ¾ bodyweight...
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Deadlift (5@65% – 5@75% – 5@85%) The last wave of deadlift ended last week. At the beginning of that wave, most of you had established a “90%” which equated to 90% of whatever your 1 rep max was at the time. Subsequently, each percentage prescribed at each set would therein be calculated based off whatever...
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T-Spine Mobility (#2) (No Measure) Complete 2 Sets: Kneeling Thoracic Spine Extension x 15 Reps Wall Angels x 15 Reps Thoracic Bridge x 5/each way Quadruped Thread the Needle & Open Book- Band x 10/each way Metcon (AMRAP – Reps) AMRAP 15 5-10-15-20-25… Cal Bike 10-20-30-40-50… DB Snatch
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Warm-up (No Measure) Complete 2 Rounds: Banded Hip-Bridge (2 Sec. Pause) x 8 Rest 20 sec Seated Box Jump x 8 Rest 20 sec Knees over hips x 8 (2 Sec. Hold) x 8 Rest 20 sec Ring Rows x 8 (Tempo: 3111) Power Snatch + Overhead Squat (1-1-1-1-1) Build to a heavy single. Metcon...
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Warm-up (No Measure) Complete Crossover Symmetry “Activation” program Metcon (4 Rounds for reps) 4 Rounds: Min 1: 45sec Plank Hold Min 2: DB/KB Snatch, alt. Min 3: 45sec Dual Suitcase Hold Min 4: Double Under *Snatch and Double Under reps combined to total each round. You will enter the total for each 4 rounds.
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Snatch (EMOM 10) Perform 1 rep every minute. Build to your heaviest lift for the day. Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Power Snatch 10 T2B 15 Box Jumps
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Workout of the Day


  • CrossFit WOD 5/14/21

    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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