19-03-2021

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

30s Squats

30s Plank Hold

30s Alt Lunges

30s Sumo Hold

Metcon

Metcon (3 Rounds for time)

3 Rounds of:

100 x Jumping Jacks

50 x Russian Twists

50 x Squats

Rest 1 min between rounds.

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

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

Crossfit Games Open 21.2 Equipment Free (Ages 16-54) (Time)

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
To learn more about Crossfit Games Open 21.2 Equipment Free (Ages 16-54) click here

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