CrossFit WOD, March 1, 2021

03/01/2021

CLEAN AND JERK EVERY 90 SECONDS (INCREASE LOAD OVER 10 ROUNDS)
EVERY 1:30 COMPLETE 1 CLEAN AND JERK FOR 10 ROUNDS (15 MINUTES)

Fitness
Metcon (Time)
10 ROUNDS FOR TIME:

3 CLEAN AND JERKS
3 BURPEES

Level 1
Metcon (Time)
10 ROUNDS FOR TIME:

3 CLEAN AND JERKS(115/75)
3 BURPEES OVER THE BAR

Level 2
Grettel (Time)
10 Rounds For Time:

3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar

CrossFit WOD, February 27, 2021

02/27/2021

Fitness
Metcon (Time)
50 SIT UPS
40 AIR SQUATS
30 ALTERNATING LEG V-UPS
20 GOBLET SQUATS
10 KB SWINGS

Level 1
Metcon (Time)
150 SIT UPS
120 AIR SQUATS
90 ALTERNATING LEG V-UPS
60 GOBLET SQUATS(44/25)
30 KB SWINGS(44/25)

Level 2
PENNE (Time)
150 SIT UPS
120 AIR SQUATS
90 ALTERNATING LEG V-UPS
60 GOBLET SQUATS(53/35)
30 KB SWINGS(53/35)

CrossFit WOD, February 26, 2021

02/26/2021

Power Snatch (15 MINUTES TO BUILD TO A HEAVY SINGLE)

Fitness
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP

30 SINGLE UNDERS
15 HANG POWER SNATCH(45/35)

Level 1

Level 2
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

CrossFit WOD, February 25, 2021

02/25/2021

Fitness
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP
8/5 CALORIE BIKE
10 BENCH PRESS(45/35)

REST 2:00

(10)AMRAP
8/5 CALORIE ROW
10 STEP BACK LUNGES

Level 1
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP
10/8 CALORIE BIKE
10 BENCH PRESS(95/65)

REST 2:00

(10)AMRAP
10/8 CALORIE ROW
10 FRONT RACK DB LUNGES(30/20)

Level 2
RIGATONI (AMRAP – Rounds and Reps)
(10)AMRAP
15/12 CALORIE BIKE
10 BENCH PRESS(135/95)

REST 2:00

(10)AMRAP
15/12 CALORIE ROW
10 FRONT RACK DB LUNGES(50/35)

CrossFit WOD, February 24, 2021

02/24/2021

Fitness
Metcon (AMRAP – Reps)
(14)AMRAP

20 THRUSTERS(45/35)
20 BOX STEP OVERS
20 JUMPING PULL UPS
20 BARBELL STRICT PRESS(45/35)

Level 1
Metcon (AMRAP – Reps)
(14)AMRAP

20 THRUSTERS(75/55)
20 BOX JUMP OVERS(20/20)
20 JUMPING PULL UPS
20 BARBELL STRICT PRESS(75/55)

Level 2
GNOCCHI (AMRAP – Reps)
(14)AMRAP

20 THRUSTERS(95/65)
20 BOX JUMP OVERS(24/20)
20 PULL UPS
20 HANDSTAND PUSH UPS

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