WOD

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CrossFit WOD, March 22, 2021

PPLAdmin March 21, 2021

3/22/21

For those of you signed up on line for the CrossFit Open please don’t forget to submit your scores at games.crossfit.com

Weightlifting

Front Squat (5×3 same weight for all sets)

80-85% of 1RM Front Squat

Every 1:30 3 Front Squats:
0:00, 1:30, 3:00, 4:30, 6:00

Metcon

Metcon (Time)

Partner WOD
4 Rounds
24/18 Cal Bike
30 Push Jerks
24/18 Cal Bike
30 T2B

ADV RX 155/105
RX 135/95

CrossFit WOD, March 21, 2021

PPLAdmin March 20, 2021

3/21/21

Sculpt 1pm
MoFlow 2pm

CrossFit WOD, March 20, 2021

PPLAdmin March 19, 2021

3/20/21

Metcon

Metcon (Time)

5 Rounds
1 Power Clean
1 Squat clean
1 Split Jerk
6/3 Ring MU
20/15 Cal Bike

ADV RX Barbell 185/135
RX 155/105 & C2B

Partner WOD
Each partner does one barbel complex then Double reps on movements.

CrossFit WOD, March 19, 2021

PPLAdmin March 18, 2021

3/19/21

Open 21.1
How to Score points:
1) Any type of team spirit (this week theme March Madness)
2) Anything that makes you standout in your workout such as a new PR
3) Participation

CrossFit WOD, March 18, 2021

PPLAdmin March 17, 2021

3/18/21

Tune in for the Open announcement at 8pm
games.crossfit.com

Metcon

5 minutes any machine
….then….

3 Rounds
5 Strict T2B
10 Chest level KBS
20 Air Squats
…then…

3 Rounds
8 Mat Lengths Walking Lunges
15 AbMat Sit-ups
…then…

1 Round (with empty Barbell)
5 GM
5 BS
5 Strict Press
5 RDL
5 FS

1 Round (with empty Barbell)
5 Hang Snatch
5 Behind the Neck Push Press
5 OHS
5 Snatch Balance
5 High Hang Squat Snatch

….then…

5 Minutes Any Machine

CrossFit WOD, March 17, 2021

PPLAdmin March 16, 2021

3/17/21

Gymnastics

Metcon (Time)

5 Rounds
9 Box jump overs
8 C2B

Metcon

Metcon (Time)

15 Squat Snatch 95/65
12 Squat Snatch 115/75
9 Squat Snatch 135/95
6 Squat Snatch 155/105
3 Squat Snatch 185/135

CrossFit WOD, March 16, 2021

PPLAdmin March 15, 2021

3/16/21

Gymnastics

Metcon (AMRAP – Reps)

4 Rounds
:30 max strict HSPU
:30 HSW
*every mat is a rep*

Metcon

Metcon (AMRAP – Reps)

AMRAP 14 max Cal Row

Every 2 Minutes starting at 0:00
7 T2B
7 Push Press 95/65
7 Front Squats

CrossFit WOD, March 15, 2021

PPLAdmin March 14, 2021

3/15/21

If you have signed up for the open it is your responsibility to enter your own score at games.crossfit.com I do not have access to your account so I am not able to enter your score for you.

I have until Wednesday to log in and approve all the scores that have been submitted for our CFA Team.

You need to know how many reps you finished and your tie break time which is the last set of DU’s you finished.

Let me know if you have any questions.

Weightlifting

Snatch (5×3 Complex Unbroken)

On the 1:30 x 5 sets:
1 Snatch Pull
2 Hang Squat Snatch

50%-65% of 1 RM Squat Snatch

Metcon

Metcon (Time)

4 Rounds:
10 Burpee Box Jumps
10 C2B
10 Hang Snatches
30/21 Cal Row

RX 75/55
ADV RX 95/65

CrossFit WOD, March 13, 2021

PPLAdmin March 12, 2021

3/13/21

Metcon

CrossFit WOD, March 12, 2021

PPLAdmin March 11, 2021

3/12/21

CrossFit Open Workout Week 1. We have until Monday at the 5:30pm to complete this workout and submit your score asap on Games.CrossFit.com before 8pm.

Metcon

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min

Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders

Time cap: 15 min

WOD

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