Strength
20:00 to Establish
1RM Front Squat
Conditioning
AMRAP 10
10 Chest to Bar Pull Ups (Fx: 7 C2B)
10 Thrusters
10 Chest to Bar Pull Ups (Fx: 7 C2B)
8 Thrusters
10 Chest to Bar Pull Ups (Fx: 7 C2B)
6 Thrusters
10 Chest to Bar Pull Ups (Fx: 7 C2B)
AMRAP Thrusters
Thruster Weights:
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) (225/155)
| Weekly Overview | Events/Classes | |
| Monday | Banded Strength | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Tuesday | Front Squat | |
| Wednesday | Snatch/OHS | |
| Thursday | Deadlifts | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Friday | Open WOD 21.3 |
Strength
3 Rounds
40 Banded Biceps Curls
40 Banded Triceps Extensions
20 Barbell Shrugs
1 Minute Easy Ski/Bike/Row/Run
Use band/weights that can be completed unbroken.
Conditioning
3 Rounds
5 Each Side Kettlebell Suitcase Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)
10 Ring Dips (Fx: Hand Release Push Ups) (Rx+: Strict)
15 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
Finisher
1000m Run
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)
