WOD

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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

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

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