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CrossFit WOD, March 25, 2021

PPLAdmin March 24, 2021

3/25/21

Metcon
Metcon
4 minutes any machine or run 400m
…then…
1 minute child’s pose
1 minute Shoulder to floor (:30 sec per arm)
1 minute Wrist Stretch
1 minute pigeon stretch/leg
1 minute Butterfly stretch
1 minute Straddle
1 minute Pike Stretch
…then…
3 Rounds:
10 Ring Rows
15 KB Deadlifts
20 Air Squats
…then…
3 Rounds
10 Box Step ups
1 min Plank
…then…
1 Round
5 GM
5 Back Squat
5 Strict Press
5 RDL
5 Front Sqaut
5 OHS
5 Hang Snatch
…then…
4 minutes any machine or run 400m

CrossFit WOD, March 24, 2021

PPLAdmin March 23, 2021

3/24/21

Weightlifting
Metcon (Time)
Power Clean & Jerk
12-9-6

ADV RX
135/95
155/105
185/135

RX
115/85
135/95
155/105

Scaled
75/55
95/65
115/85

Metcon
Metcon (Time)
For Time:
2 Rounds
400m Row
10 Deadlifts
12 C2B
….Directly Into:
2 Rounds
400m Row
10 Deadlifts
12 T2B

ADX Barbell 275/185
RX Barbell 225/155

Extra Gymnastics Work
On your own time
Metcon
5 Rounds
2 Legless Rope Climbs
8 Alternating Pistols
4 Mat Lengths HSWalk

CrossFit WOD, March 23, 2021

PPLAdmin March 22, 2021

3/23/21

Metcon
Metcon (Time)
For Time:
50 Wallballs
40 Box Step-ups
30 Over the bar burpees
20 Snatches
1,000m Row

ADV RX
Wallball (30/20lb)
Box (30/24")
Barball (135/95)
RX
Wallball (20/14lb)
Box (24/20")
Barbell (115/85)

Extra Gymnastics Work
On your own time
Metcon (Time)
5 Rounds:
5 Kipping HSPU
10 Double KB Deadlifts (32/24kg)
100m Run

ADV RX
Deficit HSPU (2- 45’s/1- 45)
RX
No Deficit

Modifications for HSPU
Ring Push-ups
Push-ups

12 min time cap

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 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
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

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