Author: CFH

Lepopäivä

Restday – What did you do?

Pelkkää koipee

Front squat 4 x 5

Bend the knee

8min amrap
20 bodyweight lunges
10 devils presses (pick weight)

The deadlift

Find a heavy set of three reps in 20 minutes.

Yin & yang & toes to bars

7min amrap of
– 5 T2B's
– 10 DB push presses

20 minutes on the minute

20min EMOM

– Hang power snatch 35/25kg
– Box jump
– Row for cal
– Rest

Lepopäivä

Restday – What did you do?

Crossfit Games Open 21.2

RX

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men: 50-lb. dumbbell, 24-in. box
Women: 35-lb. dumbbell, 20-in. box

Time cap: 20 min.

Scaled

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men: 35-lb. dumbbell, 20-in. box (step-ups permitted)
Women: 20-lb. dumbbell, 20-in. box (step-ups permitted)

Lepopäivä

Restday – What did you do?

Four amraps

4x5min on / 2 min off, alternating between A & B

RX

A:
– 3-6 bar muscle-ups
– 9 burpees to target
– 12 pistol squats

B:
– 9 handstand push-ups
– 12 box jumps
– 15 air squats

Scaled

A:
– 6 pull-ups
– 9 burpees to target
– 12 assisted single leg squats

B:
– 9 hand release push-ups
– 12 box jumps
– 15 air squats

All rounds start from the beginning after the rest.

Heavy single front squat

Find a heavy front squat single in 20 minutes.

Hollow swing

8min EMOM
Odd: 10-20 hollow rocks
Even: 20 KB swings 32/24kg

P.P.R.R.

20min EMOM
– Power cleans
– Push jerks
– Row for calories
– Rest