Double DB Bench Press 8-8-8-8-8

WOD:
5 RFT:
10 Double DB Step Back Lunges (35/50)
10 Double DB S2OH (35/50)

OHS: 5-4-3-2-2-2

WOD:
12 min AMRAP:
10 OHS (Rx: 75/115, Comp: 105/155)
2 Rope Climbs
100 DU

8 min EMOM or 2 Tng Clean & Jerk

Grettel (New Benchmark WOD!)
10 RFT:
3 Clean & Jerk (95/135)
3 Bar Facing Over Burpees

Back Squat 5-5-5-5

WOD:
2 RFT:
25 Bar Facing Over Burpees
75 Wall Balls (14/20, 9/10)

WOD:
3 Rounds for Max Rep:
1 min Max Assault Bike Cals
2 min Max Distance HSW
1 min Rest

Post WOD:
DL 10-5-5-10

WOD:
20 min AMRAP:
15 Double DB Power Clean (35/50)
25 Pull Ups
15 Double DB Thruster (35/50)
25 T2B
15 Devils Press (35/50)
50 DU

WOD:
15 min AMRAP:
10 Strict Ring Dips
400m Run

Post WOD Parallette Work

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