Strength

E2MOM 12

5 Bench Press (↑)
Can be barbell or dumbell

Conditioning

E2MOM 16
1: 20/15 Calorie Row (Fx: 15/10)
AMRAP Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
2: Rest

Finisher

3 x 10 – 15 GHD Sit Ups (Fx: Weighted Sit Ups)

Open WOD 21.2!

Here are some details for this year’s Open
The Open workouts will be done on Friday during all of the normal classes with a makeup session on Sunday at 10 AM. If you cannot make these times you can complete the workout at Ballston CrossFit on Saturdays. (Email [email protected] to coordinate)

If you cannot make it the Open workout class times you will need to do a video submission of your workout. We will not validate scores done outside of the class times listed above.

In addition to prescribed Open events, there will also be scaled and foundations versions of events. Athletes who are unable to perform an event as prescribed may choose to perform the scaled or foundations event instead. Athletes may finish the Open with any combination of foundations, scaled, prescribed, or equipment-free events contributing to their score on the CrossFit Games Leaderboard.

Watch the announcement and register at the link below.
https://games.crossfit.com/

Open WOD 21.2

Open Workout 21.2 is 17.1:

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

35-lb. dumbbell, 20-in. box
50-lb. dumbbell, 24-in. box

Time cap: 20 min.

Strength

Every :30 for 10 Rounds
2 Push Jerks @ 70 – 75%

Conditioning

600m Run
40 Wall Balls (20/14)
400m Run
30 Wall Balls (20/14)
200m Run
20 Wall Balls (20/14)

Strength

E3MOM 15
Romanian Deadlift
1: 6@50 – 55%
2: 6@55 – 60%
3: 6@55 – 60%
4: 6@55 – 60%
5: 6@60 – 65%

% Based on 1RM Deadlift

Conditioning

4 Rounds
16 Box Jumps (24/20) (Rx+: 30/24)
8 Hang Power Cleans

Barbell weight increases each round.
Rx: (95/65) (135/95) (165/115) (185/125)
Fx: (75/55) (95/65) (135/95) (165/115)
Rx+: (135/95) (165/115) (185/125) (205/135)

Time Cap 12:00

Strength

E2MOM 12
Front Squats
1: 3@75 – 80% (:03 Pause)
2: 2@75 – 80%
3: 1@80 – 85%
4: 1@85 – 90%
5: 1@90 – 95%
6: 1@90 – 95%+

Conditioning

Every 1:30 for 2 Rounds
1: 10 Push Press (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Ski Erg Calories
2: Rest
3: 10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Assault Bike Calories
4: Rest