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
F: 35-lb. dumbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here
Empty Barbell Complex x 2
3 Strict Press+3 Push Presses+3 Push Jerks+3 Split Jerks
Empty Barbell Complex x 3
2 Lunging Snatch Balance+3 Split Pos. Presses
Dip&Drive+Jerk
*complete 3 Dip&Drive+Jerk for a complete Complex*
**Complete 8 of these complexes @ 65% of 1RM Jerk**
Dip&Drive w/3 sec Pause in Dip
3×5@60% of Jerk
Bench Press
10×3@65%
(If you did Bench @CFWW this week do
Push Press 10×3@65%)
WooFlies
3×10
3 Rounds
10 Evil Wheels
20 Weighted Russian Twists
For Time:
80/64 Cal Row
Rest 2:00
60/48 Cal Row
Rest 1:30
40 Cal Row
Rest 1:00
40 Cal Row
Rest 1:00
60/48 Cal Row
Rest 1:30
80/64 Cal Row
Build to a 2 rep.
Each Round For Time:
In 10 mins complete:
18-15-12
Barbell Bicep Curls
Wall Balls
-into-
In 5 mins complete:
15-12-9
Barbell Strict Press
Wall Balls
-into-
In 2 mins complete:
12-9-6
Tricep Extensions
Wall Balls
Empty Barbell Complex x 3
3 BTN Snatch Grip Strict Press+3 BTN SG Strict Press from Power+3 Zotts Press
Empty Barbell Complex x3
3 Tempo Snatch Grip DL+3 Muscle Snatches+2 Snatch Balances
Muscle Snatch
3×5@65% of 1RM Muscle Snatch
1 Snatch Pull+1 High Hang Snatch+1 Snatch
8 complexes @ 65% of 1RM Snatch
**On the Snatch Pull I do not want us pulling high, I want us to shrug at the top of the pull**
Build to a moderate complex of:
Heaving Snatch Balance+OHS w/pause @ bottom
*Once weight is found de-load bar to 80% of complex and complete 3 complexes*
**I want us to keep this complex light, but strong. Feel confident with the weight you ended with for this complex, you should feel as if you had plenty left in the tank after this**
Snatch Grip Push Press
3×5@65% of 1RM Snatch
Good Mornings
10×3@65%
CrossFit Wig Wag 