CrossFit Games Open 21.2

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For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 min.

Rx’d (Ages 16-54)
♀ 35-lb. dumbbell, 20-in. box (15kg)
♂ 50-lb. dumbbell, 24-in. box (22,5 kg)
Scaled (Ages 16-54)
♀ 20-lb. dumbbell, 20-in. box (step-ups permitted) (10kg)
♂ 35-lb. dumbbell, 20-in. box (step-ups permitted) (16kg)

In teams of 3:

Buy in all team members run 2 laps around the Arena
100 Pull-Up
100 C&J (2 x KB´s) 16/12kg
100 Burpee Box Jump 24/20"
100 Wall Ball
100 Sit-Up
Check out 2 laps Run

TC 45 min!

1. V-ups
• 5-10 repetitions, every 30 seconds, for 5 minutes

2. Russian Twists
• 150 repetitions with 5-10kg

*The focus of this session is stability. In the V-ups this means a conscious effort should be applied to keeping tight and not “jerking” through the movement, whereas the Russian twists should involve steady feet and making sure that it is a rotation of the core rather than the hips.

4 Rounds:

30s ON / 1min OFF

Wall Ball

KBS 32/24kg

In a 12 min time window

Buy In
100 bar over burpee

Establish a 1RM round of bear complex (kg)
- Clean
- Front Squat
- Shoulder to overhead
- Back Squat
- Shoulder to overhead

50 burbee box jump overs for time.
Record box height and other scaling.

3 pos Snatch

Set 1 @ 60%
Set 2 @ 65%
Set 3 x 2 @ 70%

4 Rounds

AMRAP 3 / Rest 1min

3 Thruster 50/35kg
6 Push up
9 Air squat

*Score lowest round

EMOM 12
3 Squat Snatches
2 Squat Snatches
1 Squat Snatch

Add weight after every round
Last round @ max 80%

Tempo Front squat
4x4 (40X0)
E3MOM, 2-3reps in tank