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

"Jackie"
For time:
1,000-meter row
50 thrusters (35/45)
30 pull-ups

Post-WOD:
4x5 Thrusters

On a 10 min. Clock:
3 RFT:
17 OHS (70/100)
7 BMU (Comp: 12 BMU)
*In Remaining Time - Max Rep Box Jumps (20/24)

-5 min Rest-

3 RFT:
50 Air Squats (Comp: 24 Pistols)
25 Push Ups

24 min Max Cals on Machine: Ski, Row, Bike.
*Every 4 min Perform 1 Round of DT

1 Round of DT:
12 DL (Rx: 105/155)
9 Hang Clean (Rx: 105/155)
6 Push Jerk (Rx: 105/155)

Front Squat 5-5-3-3
*1-2 Rope Climbs after each set.

WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat (85/125)
T2B

WOD:
16 min AMRAP:
20 SA Alt. DB Snatch (35/50)
15 HSPU
10 Burpee BJ Over (20/24)

Post WOD:
Parallette Work

15 min to work up in load to 1 Clean & Jerk

WOD:
6 RFT:
3 C&J @ 75% of you load
10 C2B
30 DU

WOD:
For Time:
Isabel - 30 Snatches (95/135)
800m Run
Grace - 30 Clean & Jerk (95/135)
800m Run
75 KBS (35/53)

5x: Superset:
5 Back Squat

Right into:
7 Double DB Z-Press

Rest 1:30

5 min AMRAP:
10 T2B
40 DU