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Monday 12.21.2020

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The CrossFit Games Open unites hundreds of thousands of athletes around the world to compete in the world’s largest participatory sporting event in history. The 2021 season kicks off March 11 with the three-week Open. Registration opens Jan. 7.

Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Air Squat to Medicine Ball
5 x Medicine Ball Sumo Deadlift
5 x Medicine Ball Sumo Deadlift High Pull
5 x Medicine Ball Power Clean
5 x Medicine Ball Clean
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Power Clean
Warm-up as needed before working through the following every :90 seconds.

Power Clean 2-2-2-2-2 / 1-1-1-1-1

Notes:

  • Climb weight as able every one to two rounds.

Post scores to comments.

“Fro-Throw”
Complete 3 Rounds for time of
Row 500m
21 x American KB Swings (24/16kg)
12 x Pull-ups

Notes:

  • Scale weight for the American KB Swings to comments.
  • Points of performance today will reinforce proper body mechanics on the Swing.
  • Scale Pull-ups to Ring Rows or Banded Pull-ups at 15 reps per round.

Post scores to comments.

Samy Daghir

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