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
