Open Workout 21.1

Rx`d

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.

Scaled

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.

Lisää osoitteessa:

https://s3.amazonaws.com/crossfitpubliccontent/2-Open21-1_ScoreStandards-RxScaledMasters-wnuey63get21.pdf

Maanantai 8.3.
Every 2 min x 5
7 power clean and jerk
50-60%

AMRAP 15:00
30 USA Swing @ 24/16kg
30 Goblet Squats @ 24/16kg
500 Meter Row/Ski

For time
50/40 Cal.
40 KB Swings 24/16kg
30 C2B Pullups
20 KB Snatches 24/16kg
100 Double Unders
20 KB Snatches
30 C2B Pullups
40 KB Swings
50/40 Cal.

Wod
Opt 2:
7 min amrap
5 Power clean @60-65% (from 1rm cj)
5 Kipping deficit Hspu

Opt 3:
7 min amrap
5 Power clean @60-65% (from 1rm cj)
5 Strict Hspu

Opt 1:
7 min amrap
5 Power clean @60-65% (from 1rm cj)
5 Dual dumbbell push press

Landmine Single Arm Push Press:
4 x 8-10 each. Rest 60s.

@Skillday
2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 3-10 Side to side Pull-Up video
2) 10-20 Plank Hold with KB Drag video
3) 10+10 Banded Bulgarian Split Squat video
4) 3-10 Parallette Push-Up into L-Sit video

WEIGHTLIFTING

EMOM x7

3 Push Jerk

RPE 3+ to 4

Bar from the rack or blocks

WEIGHTLIFTING (3/3)
Split Jerk with a 3sec dip hold video + Split Jerk. Every 90-120sec x9. Bar from the rack or blocks.

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4

Add 2,5-5% compared to last week.

A)
Close Grip C2B Chin-up
10-8-6-4-2+. Rest 90s.
– Goal: Build to a heavy 2+ (AMRAP) set.
– Options: add weight, bodyweight or assisted reps

B)
DB Floor Press (pronated grip)
3 x 8-10. Rest 60s.