Daily WOD

CrossFit Games Open 21.2

New Ulm CrossFit – WOD

Warm-up

3 Rounds Light

5 Single Arm DL ea

5 Single Arm High Pull ea

5 Single Arm Snatch ea

5 Burpees

Mobility

Scorpion

Knee Across Chest

Metcon

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

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

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)

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

F: 20-lb. dumbbell, 20-in. box (step-ups permitted)

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

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here

Crossfit Games Open 21.2 Foundations (Ages 16-54) (Time)

For time:

10 alternating snatches

15 burpees

20 alternating snatches

15 burpees

30 alternating snatches

15 burpees

40 alternating snatches

15 burpees

50 alternating snatches

15 burpees

Use a 10-lb. dumbbell or household item for the snatch.

To modify the burpee, omit the push-up portion or elevate the hands during the push-up.

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Foundations (Ages 16-54) click here

Home WOD

Crossfit Games Open 21.2 Equipment Free (Ages 16-54) (Time)

For time:

10 hang squat snatches

15 burpee broad jumps, 36 in.

20 hang squat snatches

15 burpee broad jumps, 36 in.

30 hang squat snatches

15 burpee broad jumps, 36 in.

40 hang squat snatches

15 burpee broad jumps, 36 in.

50 hang squat snatches

15 burpee broad jumps, 36 in.

Use a stick or PVC pipe to complete the hang squat snatches.

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Equipment Free (Ages 16-54) click here