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21.1 will be announced tonight on the games website!!!! games.CrossFit.com!!!
In prep for the Open WOD tomorrow during classes, today will be more cardio driven to save our bodies and go hard for 21.1!
Midline- 3RNFT
1:00 Plank
10 Pallof Press ea. side
20 Russian Twists
30 Flutter Kicks ea. leg
Partner WOD- 10 Rounds Each (20 total)
300m/250m Row
1 person working at a time, alternate rounds
Strength- every 2:00 x 7
5 Back Squats
65-75%
WOD- For Time
21-15-9 Pull Ups
15-12-9 Lateral Burpees
Rest 5:00
21-15-9 T2B
15-12-9 Lateral Burpees
Body Armor- 4 RNFT
10 DB Floor Press ea.
10 DB Bent Over Row ea.
10 Goblet Squats
WOD- 10 RFT
1 Squat Snatch (155/105)
3 Power Clean and Jerks
30 DU
21.1 Open announcement coming up this Thursday!
Strength- Every 2:30 x 5 Sets
6 Front Squats
WOD- 15 min AMRAP
25/20 Cal Row
15 Air Squats
15 HSPU
15 Air Squats
15 HSPU
CrossFit Games Open- Now What?!- now we wait! This coming Thursday evening the very first WOD will be released, 21.1. We will be performing the first two weeks during the regularly scheduled Friday classes (if you signed up, won’t be in class Friday, and would like to make up the wod contact us with your availability)
WOD-
@ 0:00 - 3 Rounds
30/22 Cal Row
30 Push ups
@ 15:00 - 3 Rounds
30 Sit ups
30 DB Hang C&J (50/35) switch arms every 5 reps
@ 30:00 - For Time
30 Squat Clean Thrusters (155/105)