Power Clean + Squat Clean 6×1+1 E2MOM
Sets 1-2: Hang AK
Sets 3-4: Hang BK
Sets 5-6: From Floor
For Time: (8’ Cap)
15 Toes-to-Bar
15 Front Squats (50/35kg)
15 Pull-ups
15 Front Squats
15 Toes-to-Bar
Body Armor – 3-4 Sets:
20yd BWD Sled Drag
8-12e SA …
CF Open WOD 21.2
For Time: (20’ Cap)
10 SA DB Snatches
15 Super Burpee Box Jump-Overs (24/20”)
20 SA DB Snatches
15 Super BBJO
30 SA DB Snatches
15 Super BBJO
40 SA DB Snatches
15 Super BBJO
50 SA DB Snatches
15 Super …
Cardio Party
10’ AMRAP
100 Single-Unders
16 KB Swings*
100 Single-unders
16 DB Renegade Rows*
Rest 3’
10’ AMRAP
10/8 Cal Bike
16 Ab Mat Sit-ups
10/8 Cal Bike
16 SA DB Arnold Press*
*Self-select KB/DB loads
Body Armor – 3 Sets:
10e Split Stance Band Pallof …
Deadlift 2×6, 2×4, 2×2
(Building up to 85-90% for last 1-2 Sets)
Inverted Bar Rows 3×8-12
Side Plank Leg Lifts 3x10e
5 Rounds for Time: (12’ Cap)
4 Power Cleans (50/35kg)
6 Pull-ups
8 KB Reverse Lunges (24/16kg)
Rx+:
5 Rounds for Time:
6 Power …
Floor Press 2×10, 3×7
Banded KB Swings 5×10
2’ on/1’ off x 3 Rounds:
12/9 Bike Cals
AMRAP Plate Straight-Leg Sit-ups (15/10kg)
Rest 4’
2’ on/1’ off x 3 Rounds:
16/12 Row Cals
AMRAP Burpees to Plate
Rx+: Toes-to-bar, Super Burpee to …
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Squat Snatch 2×3, 2×2, 3×1
Back Squat 2×7, 2×5 (Build to ~80% 1RM)
Pull-ups 2×7, 2×5 (Add weight if possible)
7’ AMRAP
2-4-6-8-10… (+2 Each round)
SA DB Clusters (40/25#)
Box Jump-overs (24/20”)
Rx+: 50/35#
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Squat Clean 5×3 E2MOM
30” on/30” off x 3 Rounds:
1. AMRAP Pull-ups
2. AMRAP Front Squats (50/35kg)
3. AMRAP KB Swings (32/24kg)
Score = Lowest scoring round for each movement (Pull-up/Front Squat/KB Swing)
Body Armor – 3 Sets:
8-12e SA DB/KB …
CrossFit Open WOD 21.1
For Time: (15’ Cap)
1-3-6-9-15-21
Wall Walks
10-30-60-90-150-210
Double-Unders
Scaled: Inchworm Push-ups + Single-unders
Foundations: 5ft Bear Crawl + Jumping Jacks
Body Armor 3-4 Sets:
7e Goblet Cossack Squat
15 Toes Elevated DB RDL
15 Seated Pike Leg Lift
“Block Party”
20’ AMRAP
300m Run (1 Lap around building)
20 SA KB Cleans (24/16kg)
300m Row
20 Plate OH Lunges (15/10kg)
Midline Stability – 3 Sets
5e DB/KB Turkish Sit-ups
10e Side Plank Bends
Deadlift 2×7, 2×5, 2×3
(Building up to 80-85% for last 2-3 sets)
Inverted Bar Rows 4×8-12
SA DB Strict Press 3×7-10e
For Time: (10′ Cap)
3 Rounds:
10 Box Jumps (24/20″)
10 SA DB Snatches (50/35#)
3 Rounds:
10 DB Box Step-ups (50/35#, 24/20″)
10 …
