WOD:
L3:
6 ROUNDS
3 MINS ON, 2 MINS OFF
200m Run
In remaining time
Max Box Jumps

L2:
6 ROUNDS
3 MINS ON, 2 MINS OFF
200m Run
In remaining time
Max Box Jumps

L1:
6 ROUNDS
3 MINS ON, 2 MINS OFF
100m Run
In remaining time
Max Box Step Ups

WOD:
L3:
EVERY 4 MIN X 16 MINUTES
15/12 Cal Row
12 Lateral Burpees Over Barbell
6 Power Snatches (115/85)

L2:
EVERY 4 MIN X 16 MINUTES
12/10 Cal Row
10 Lateral Burpees Over Barbell
6 Power Snatches (95/65)

L1:
EVERY 4 MIN X 16 MINUTES
10/8 Cal Row
8 Lateral Up Downs Over Barbell
6 Power Snatches (75/45)

WOD:
L3:
1 Mile Run
-Rest 2 Min-
5 ROUNDS OF:
10 Russian KB Swings (70/53)
20 Sit-Ups
30 Double Unders

L2:
1 Mile Run
-Rest 2 Min-
5 ROUNDS OF:
10 Russian KB Swings (53/35)
20 Sit-Ups
20 Double Unders

L1:
800m Run
-Rest 2 Min-
5 ROUNDS OF:
10 Russian KB Swings (35/26)
15 Sit-Ups
30 Single Unders

Strength:
Thrusters
5-5-5-5

WOD:
L3:
18-15-12-9 Back Squats (155/125)
Hand Release Push-Ups

L2:
18-15-12-9 Back Squats (125/105)
Push-Ups

L1:
18-15-12-9 Back Squats (95/65)
Kneeling Push-Ups

Crossfit Open 21.2

WOD:
L3:
EMOM x 20 MINUTES
MIN 1 - 12 Slam Balls
MIN 2 - 100m Run

L2:
EMOM x 20 MINUTES
MIN 1 - 10 Slam Balls
MIN 2 - 100m Run

L1:
EMOM x 20 MINUTES
MIN 1 - 8 Slam Balls
MIN 2 - 100m Run

L3: (50/25)
L2: (50/25)
L1: (25/10)

WOD:
L3:
AMRAP X 21
20 DB Deadlifts
20 Box Jump Overs
20 Sit-Ups
20 Cal Bike
(50/35)

L2:
AMRAP X 21
20 DB Deadlifts
20 Box Jump Overs
20 Sit-Ups
20 Cal Bike
(35/20)

L1:
AMRAP X 21
15 DB Deadlifts
15 Box Step Overs
15 Sit-Ups
15 Cal Bike
(20/15)

WOD:
AMRAP X 7
9 Burpees
7 Pull-Ups
5 Hang Power Cleans
-Rest 3 Min-
AMRAP X 5
7 Burpees
5 Pull-Ups
3 Hang Power Cleans
-Rest 2 Min-
AMRAP X 3
5 Burpees
3 Pull-Ups
1 Hang Power Clean

L3:
(135/105)
(145/115)
(155/125)

L2:
(115/85)
(125/95)
(135/105)

L1:
(95/65)
105/75)
(115/85)

Strength:
HEAVY SINGLE POWER SNATCH IN 15 MIN.
THEN 4 X 2 @ 70%

WOD:
L3:
5 ROUNDS FOR TIME
10 Front Squats (115/85)
50 Double Unders

L2:
5 ROUNDS FOR TIME
10 Front Squats (95/65)
40 Double Unders

L1:
5 ROUNDS FOR TIME
10 Front Squats (75/45)
50 Single Unders

Crossfit Open 21.1