Friday

17
Mar

Friday

CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

1:00 Jumping Jacks

into…

AMRAP x 4 MINUTES

4 Alt. DB Snatch

4 Smooth Burpees

4 Box Jumps Over

*In DB Snatch — focus on extension through the middle and fast punch!

**In Smooth Burpees — focus on sprawl back and efficient stand-up (no rigid push-up)!

***In the BJO — focus on solid landing and smooth turn on top of the box!

Workout

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 Masters RX (Ages 55+) (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 / 24-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Masters RX (Ages 55+) click here

Crossfit Games Open 21.2 Teens RX (Ages 14-15) (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

M: 35-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Teens RX (Ages 14-15) click here

Crossfit Games Open 21.2 Teens Scaled (Ages 14-15) (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: 10-lb. dumbbell, 20-in. box (step-ups permitted)

M: 20-lb. dumbbell, 24-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Teens Scaled (Ages 14-15) click here