Hang Power or Hang Squat Snatch Work

WOD:
10 min AMRAP:
8 Double DB Box Step Overs (35/50, 20/24)
8 HSPU
8 Hang Power Snatch (Rx: 55/75, Comp: 75/115)

CrossFit Open 21.3
For total time:

15 front squats (65/95)
30 toes-to-bars
15 thrusters (65/95)

Then, rest 1 minute before continuing with:
15 front squats (65/95)
30 chest-to-bar pull-ups
15 thrusters (65/95)

Then, rest 1 minute before continuing with:
15 front squats (65/95)
30 bar muscle-ups
15 thrusters (65/95)

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

Time cap: 15 min

CrossFit Open 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

See the following links for workout description & standards:
https://games.crossfit.com/workouts/open/2021/3
https://games.crossfit.com/workouts/open/2021/4

WOD:
18 min AMRAP:
10 Burpees
20 Ab Mat Sit Ups
30 Push Up Position Shoulder Taps
400m Run
50 Single Unders

Power Clean & Jerk Triples

WOD:
12 min AMRAP:
8 Power Clean & S2OH (Rx: 75/115, Comp: 95/135)
15 T2B
1:00 Rest

Front Squat: 6-5-4

WOD:
7 min AMRAP:
15 Thrusters (65/95)
5 BMU

-Rest 3 min-

5 min AMRAP:
5 Strict Pull Ups
20 Alt. Step Back Lunge Steps

DL increasing load in sets of 6

WOD:
4 RFT:
300m Run
15 DL (155/225)
25 KBS (35/50)

WORKOUT 21.2
Repeat of 17.1
For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
30 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
40 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
50 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)

More info & movement standards go to: https://games.crossfit.com/workouts/open/2021/2

Fri. 3/12 Class Schedule:
6 am - 7:30 am
9:30 - 11 am
Noon - 1:30 pm
4:25 - 5:55 pm
6 - 7:30 pm

WOD:
20 min E4MOM:

Athletes may choose from the following:
400m Run
500m Row
500m Ski
1000m Bike
In Remaining Time: Rest

Score: Fastest and Slowest Times

10 min EMOM:
2 Re-grip Snatch

WOD:
12 min AMRAP:
12 Power Snatch (65/95)
22 Push Ups
200m Med Ball Run (14/20)

All Movements for Max Reps:
A. 0:00-6:00:
1: Rope Climbs or Strict Pull Ups
2: Box Step Overs (20/24)

6:00-7:00 Rest/Rotate

B. 7:00-13:00:
1: Single DB Hang Clean & Jerk (35/50)
2: Single DB Step Ups (20/24)

13:00-14:00 Rest/Rotate

C. 14:00-20:00
1: SA Alt. DB Snatch (35/50)
2: Burpee Box Jump Up (20/24)

10 min EMOM Complex:
1 Power Clean
1 Front Squat
1 Jerk
-re-grip-
1 Squat Clean & Jerk

WOD:
10 min AMRAP:
10 Power Cleans (95/135)
10 Front Squats (95/135)
10 S2OH (95/135)
20 C2B

CrossFit Open 21.1
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

More info & movement standards go to: https://games.crossfit.com/workouts/open/2021/1

Fri. 3/12 Class Schedule:
6 am - 7:30 am
9:30 - 11 am
Noon - 1:30 pm
4:25 - 5:55 pm
6 - 7:30 pm

WOD:
16 min AMRAP:
300m Run
20 Ab Mat Sit Ups
20 Box Step Overs (20/24)

WOD:
2 RFT:
20 T2B
30 KB Goblet Squat (35/53)
40 KBS (35/53)
96’ Walking Lunge Steps
96’ HSW

DL 6-5-4

WOD:
12 min AMRAP:
15 SDLHP (65/95)
10 Bar Facing Over Burpees
15 Power Snatch (65/95)
10 Bar Facing Over Burpees
15 Power Clean (65/95)
50 DU