Rest day or make-up day

__________

Get registered for the 2021 CrossFit Open! It starts March 11, and all ages and ability levels can take part.

Workout

Open 11.3

As many reps as possible in 5:00 of:
Squat clean and jerks (165/110)

Workout

Open 13.2

10:00 AMRAP
5 shoulder to overhead (115/75)
10 deadlifts (115/75)
15 box jumps (24/20")

Workout

On the minute for 12:00:
2 squat snatches (quick singles)

then,

5 rounds for time of:
5 squat snatches (96/65)
7 toes-to-bar

Rest day

__________

Read Coaching After Incarceration: Free to Lead from CrossFit.com.

Workout

3 rounds for total reps:

In 2:00:
Row 20/15 cals
Max reps burpees

Rest 1:00

In 2:00:
20 burpees
Max cals row

Rest 1:00

Score is total reps of burpees and calories rowed.

Workout

As many reps as possible in 20:00:

Single dumbbell weighted box step-ups*

* Every 2:00, starting at 0:00, complete a :30 hollow hold

Dumbbell: 35/25 lb.
Box: 20”
Dumbbell held above waist anyhow

Rest day or make-up day

__________

The Open is coming. Get excited!

Learn more and register here.

Warm-up

2 rounds of:
10 reps of lunge, lunge, squat, squat
10 piked push-ups
10 front kicks
3 handstands against wall

Workout

For time:
12 dumbbell hang squat cleans (50/35)
12 strict handstand push-ups
10 dumbbell hang squat cleans
10 strict handstand push-ups
8 dumbbell hang squat cleans
8 strict handstand push-ups
6 dumbbell hang squat cleans
6 strict handstand push-ups
4 dumbbell hang squat cleans
4 strict handstand push-ups
2 dumbbell hang squat cleans
2 strict handstand push-ups

Warm-up

5 rounds of:
5 strict pull-ups
10 push-ups
10 empty bar good mornings

Workout

Deadlift
5-5-5-5-5