Verdant CrossFit, Verdant CrossFit North – CrossFit
Hang Power Snatch (2 2 2 2)
70, 75, 80, 80
WoD: Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
12 Hang Power Snatch (95/65)
14 Box Step Over (50/35 DB or KB) (24/20)
16 Box Jumps 24/20
HOME: Metcon (AMRAP – Rounds and Reps)
Warm Up
Run 400m
then
3 Rounds
10 Froggers
10 ea side Hip Pulls (grab ankle and pull up, we are stretching hips)
:30 thoracic stretch; use wall
Strength; 12 EMOM
Odd: 10 Hang DB/KB snatch Right Arm
Even: 10 Hang DB/KB snatch Left Arm
Metcon
8 Min AMRAP
12 hang alt DB/KB Snatch
14 Box Step Over w/ DB/KB*
16 Box Jumps**
*If possible, use a weight w/ step overs
**Use what you have available, can do step ups if it’s safer
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
this is for anyone who needs to redo the workout or do it for the first time