Saturday 03-02-24 Workout of The Day
A.
Open workout 24.1
Today (and for the next two Saturdays) we’ll be hitting the CrossFit Open workouts at both Saturday morning classes. Those are signed up for the CrossFit Open and needing to be Judged should be signed up for the 11am time-slot and perform the workout during that time.
The actual open workout will be the main priority of the Saturday sessions and we will add a “finisher” for shorter workouts as they come up. Put in your best effort for these workouts and do the best you can with where you’re at.
RX’d
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
SCALED
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*Time cap: 15 minutes
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
FOUNDATIONS
For time:
21 dumbbell snatches, arm 1
21 burpees
21 dumbbell snatches, arm 2
21 burpees
15 dumbbell snatches, arm 1
15 burpees
15 dumbbell snatches, arm 2
15 burpees
9 dumbbell snatches, arm 1
9 burpees
9 dumbbell snatches, arm 2
9 burpees
Time cap: 15 minutes
♀ 15-lb (7.5-kg) dumbbell* +/-
♂ 25-lb (12.5-kg) dumbbell* +/-
B.
Strength work…
EMOM – 12
Odd minutes: 5 Pull Ups
Even minutes 6 Dbl. KB Front squats
Choose challenging weights for your front squats, and your variation for a vertical pole in your pull ups. If using a band, perform a two second hold with your chin above the bar at the top of your pull up. And one second pause at the bottom of the pull up when your arms are straight. For those with great pull ups, perform chest to bar, pull-ups, or weighted pull-ups.
