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Workout

CrossFit - Sat, Mar 2

Warm-up

2 sets:

:20 jumping jacks

:20 mountain climbers

:20 Superman arch-ups

:20 up-downs

:20 jumping squats

Specific Warm-up

DB Snatch Progression & Mini-RD:

1 set:

5 dumbbell snatches, arm 1

5 lateral burpees over the dumbbell

5 dumbbell snatches, arm 2

5 lateral burpees over the dumbbell

Metcon

CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

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

F: 20lb dumbbell
M: 35lb dumbbell

Time cap: 15 minutes

To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

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

F: 35lb dumbbell
M: 50lb dumbbell

Time cap: 15 minutes

To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

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

F: 20lb dumbbell
M: 35lb dumbbell

Time cap: 15 minutes

To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, March 02, 2024

Male Clients

1

Terrance
Boyd

CrossFit Open Heat 9

11:19

2

Sagar
Gautam

CrossFit Open Heat 4

13:42

Judge: Alex

3

Palak
Master

CrossFit Open Heat 4

14:01

92 reps

4

Oswaldo
Solá

CrossFit Open Heat 2

14:59

5

Antonio
Perez

CrossFit Open Heat 7

15:00

161

5

Phyo
Sone

CrossFit Open Heat 9

15:00

35#

Female Clients

1

Luz
Retana

CrossFit Open Heat 5

15:00

161

2

Alegra
Alvarez

CrossFit Open Heat 1

10:42

Unbroken

3

Colleen
Feagins

CrossFit Open Heat 1

11:50

4

Kristi
Curl

CrossFit Open Heat 2

12:01

5

Mindabeth
Levin

CrossFit Open Heat 1

12:10

6

Angela
Samantha P ...

CrossFit Open Heat 6

13:08

7

Beth
Lee

CrossFit Open Heat 4

14:54

8

Kelsea
Johnson

CrossFit Open Heat 6

15:00

171 reps