WOD-

Every 5:00 x 6 rounds
Row or bike 30(25) calories
15 Box jumps 24″(20″)
12 GHD sit ups or Ab mat sit ups
9 Burpees over the rower

Rest remainder of the time.
Score = Slowest round”

WOD-

15:00 To build to a 2 rep power clean and jerk*
*Does not have to be touch and go. You can quickly reset after the jerk for the
next power clean and jerk

Rest ~ 5:00 then

As many rounds as possible in 14:00 of
10 Clean and jerks 135#(95#)
Run 200 meters
10 Pull ups
Run 200 meters

WOD-

5 rounds for time of
10 Kettlebell push press right arm 35#(25#)
20 Kettlebell swings 35#(26#)
Row 250 meters
10 Kettlebell push press left arm 35#(26#)
20 Alternating lunges holding kettlebell in goblet 35#(26#)
Row 250 meters

WOD-

15:00 to build to a heavy 3 rep front squat
*Same as last week, this should not be a 3 rep max.
Leave something in the tank.

Rest ~ 4:00 then:

With a partner:
As many rounds as possible in 20:00 of
20 Alternating front squats 135#(95#)
*Both partners will keep the bar in the front rack and alternate the squats
20 Pull up toes to bar
*Do a pull up, then a toes to bar without coming off the bar
20 Calories on the rower
100 Double unders

*Split the pull up toes to bar, cals, and double unders, anyway you want. Only 1 person works
at a time during those movements

WOD-

42-30-18
Alternating dumbbell snatch 40#(25#)
21-15-9
String ring dips
42-30-18
Box jump overs 24″(20″)

*Don’t drop the dumbbells. Place them on the ground, please!

WOD-

5 x 5:00 on the rower, bike, or ski erg for max calories

Rest 1:30 between efforts

*You can use the same machine for all 5 intervals or you can mix it up

After party:

3 – 5 rounds for quality of
10 Dumbbell bench press
10 Arnold presses with dumbbells
10 Bent over rows with dumbbells
10 Alternating bicep curls per arm”

WOD-

CrossFit Open 21.3
For Time
15 Front Squats 95#(65#)
30 Toes-to-Bars
15 Thrusters 95#(65#)

Rest 1 minute

15 Front Squats 95#(65#)
30 Chest-to-Bar Pull-Ups
15 Thrusters 95#(65#)

Rest 1 minute

15 Front Squats 95#(65#)
30 Bar Muscle-Ups
15 Thrusters 95#(65#)

*15:00 Time Cap

WOD-

15:00 to build to a 3 rep power clean*
*Does not have to be touch and go. You can quickly reset between
reps

Rest ~ 4:00 then,

As many rounds as possible in 12:00 of
3 Power cleans 115#(75#)
3 Bar facing burpees
6 Power cleans 115#(75#)
6 Bar facing burpees
9,9,12,12

*Keep adding 3 reps until the time is up

WOD-

For time:
Row 1000(850) meters
10 Shoulder to overhead 95#(65#)
Row 750(600) meters
15 Shoulder to overhead 115#(75#)
Row 500 meters
20 Shoulder to overhead 135#(95#)
Row 250 meters
25 Shoulder to overhead 165#(115#)

Time cap = 22:00

WOD-

5 Rounds for time of:
Run 400 meters ( 2 x 200)
20 Eye level kettlebell swings 53#(35#)
15 Box jumps 24″(20″)
10 Ab mat sit ups