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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

CrossFit WOD, March 11, 2021

PPLAdmin March 10, 2021

3/11/21
Thursday Night pick up some wings or pizza and join us at CrossFit Allegiance:
6:30pm – 8:00PM eat and socialize
8:00pm watch the Open announcement

Metcon
Metcon
3 minutes Any Machine
2 Rounds
3 strict Pull-ups
10 KB swings (light weight)
10 Cal Row
15 AbMat sit-ups
15 Air Squats
3 minutes any machine
2 Rounds
5 GM
5 Back Squats
5 Strict Press
5 RDL
5 Front Squats
3 minutes any machine

***just the barbell***

CrossFit WOD, March 10, 2021

PPLAdmin March 9, 2021

3/10/21

Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds:
AMRAP 3
12 Single DB Box Step Ups
8 Burpee Box Jump Overs (50/35)
Max Calorie Bike

ADV RX
5 Rounds
AMRAP 3
1 Legless Rope Climb
25 DU
Max Calorie Bike

CrossFit WOD, March 9, 2021

PPLAdmin March 8, 2021

3/9/21

Weightlifting
Power Clean (5 PC Every Other Minute x 5 Rounds:)
Minute:
0:00, 2:00, 4:00, 6:00, 8:00

5 Power Cleans

Build in Weight every Round

Metcon
Metcon (Time)
RUN
800m-600m-400m-200m-100m
10 Deadlifts 185/135
40 DU

ADV RX
315/225

CrossFit WOD, March 6, 2021

PPLAdmin March 5, 2021

3/6/21

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25
Partner
30 Snatches (95/65)
4 Rounds of Cindy (each partner does 2 Rounds alternating Rounds)
800/600m Row

"Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats

OR

ADV RX
"Ninja Cindy"
3 Ring MU
9 Kipping HSPU
18 Alternating Pistols

CrossFit WOD, March 5, 2021

PPLAdmin March 4, 2021

3/5/21

Metcon
Metcon (Time)
1 Round For Time:
30 Burpee Box Jump Overs
30 C&J
30 Burpee Box Jump Overs

ADV RX 185/135
RX 155/105

Metcon
If time allows take 10-15 min break before next WOD
Metcon (Weight)
On the 1:30 x 6 Sets:
30 DU
9 Deadlifts
6 Hang Cleans
3 Push Jerks

One barbell starting at:
Set 1: 50% of your 1 RM C&J
Set 2: 55%
Set 3: 60%
Sets 4 – 6: between 60-70%

Score is total weight added up for each round.

For example
R1 95
R2 100
R3 110
R4 115
R5 120
R6 125
Score is 165

CrossFit WOD, March 4, 2021

PPLAdmin March 3, 2021

3/4/21

Metcon
Metcon (Time)
Partner WOD
4 Rounds:
400m Row
24/18 Cal Bike
200m Run

one machine per team split meters and calories and run together

CrossFit WOD, March 3, 2021

PPLAdmin March 2, 2021

3/3/21

Weightlifting
Front Squat (5×4)
Climbing
Start around 65% of 1RM Front Squat

Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
12 Thrusters (95/65)
12 T2B

Rest 5 min

AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
9 Thrusters (115/85)
9 C2B

Rest 5 min

AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
6 Thrusters (135/95)
6 Bar MU

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