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Components
Bella Complex
Crossfit Games Open 2 ...
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Wednesday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (11/12)
Workout
Wednesday
Weightlifting
A: Bella Complex (15 minutes to Build to a Heavy Complex)
Squat Clean & Jerk + Front squat + Jerk
Metcon
B: Crossfit Games Open 21.3 RX (Ages 16-54) (Time)
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54)
click here
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 23, 2022
Male Clients
1
Anthony
Vorachak
Open Gym
1 x 4 @ 275 lbs
2
Andy
Kaestle
CrossFit: 5:00 AM
1 x 4 @ 225 lbs
2
Jake
Adams
Open Gym
1 x 4 @ 225 lbs
x235; cleaned it
3
Private
CrossFit: 5:00 AM
1 x 4 @ 215 lbs
4
Adam
Cole
CrossFit: 12:00 PM
1 x 4 @ 195 lbs
4
Luke
Amen
CrossFit: 12:00 PM
1 x 4 @ 195 lbs
5
BJ
Marsh
CrossFit: 5:00 AM
1 x 4 @ 185 lbs
5
Derek
Odom
Open Gym
1 x 4 @ 185 lbs
6
John
Mullen
CrossFit: 5:00 AM
1 x 4 @ 165 lbs
7
Private
CrossFit: 5:30 PM
1 x 4 @ 155 lbs
8
Ben
Kulp
CrossFit: 6:00 AM
1 x 4 @ 125 lbs
Female Clients
1
Anna
McKay
CrossFit: 12:00 PM
1 x 4 @ 155 lbs
1
Taylor
Turner
CrossFit: 5:30 PM
1 x 4 @ 155 lbs
2
Irma
Vlasac
CrossFit: 6:00 AM
1 x 4 @ 135 lbs
3
Heather
Lynaugh
Open Gym
1 x 4 @ 133 lbs
3
Laura
Pickrell
CrossFit: 6:00 AM
1 x 4 @ 133 lbs
4
Megan
Landgraf
CrossFit: 5:30 PM
1 x 4 @ 125 lbs
5
Gillian
Sowden
CrossFit: 5:00 AM
1 x 4 @ 113 lbs
6
KRYSTAL
SEWELL
CrossFit: 6:00 AM
1 x 4 @ 103 lbs
6
Melanie
Sinclair
CrossFit: 5:30 PM
1 x 4 @ 103 lbs
7
Jennifer
Schiffman
CrossFit: 12:00 PM
1 x 4 @ 100 lbs
8
Katie
Hornstein
CrossFit: 12:00 PM
7 x 0 @ 35 lbs
8
Archana
Sharma
CrossFit: 5:30 PM
6 x 1 @ 60 lbs
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