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Monday 03.22.2020

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Warm-up Drills
I. Select one of the following options
Option A.
2 Rounds of
Row 1 to 2 minutes
4 to 6 x 1-arm Dumbbell Snatch (alt.L/R)
4 to 6 x Burpee Box Jump-overs
Option B.
2 Rounds of
Row 1 to 2 minutes
4 to 6 x 1-arm Dumbbell Snatch (alt.L/R)
4 to 6 x Mountain Climber Burpees
II. Dynamics & Scorpion Sandwich
III. Mobility

“The CrossFit Open: 21.2”
For time:
10 x 1-arm Dumbell Snatch
15 x Burpee Box Jump-overs

20 x Dumbell Snatch
15 x Burpee Box Jump-overs

30 x Dumbell Snatch
15 x Burpee Box Jump-overs

40 x Dumbell Snatch
15 x Burpee Box Jump-overs

50 x Dumbell Snatch
15 x Burpee Box Jump-overs

Notes:

  • M: 50lb dumbbell and 24” Box
  • F: 35lb dumbbell and 20” Box
  • The Tie Break time is scored at the conclusion of each set of 15 x Burpee Box Jump-overs.
  • Time cap: 20 minutes
  • See below for details on divisions, scaling and range of motion/movement standards cc’d from the linked scorecard found HERE.
  • Strategy & Guide Video via WOD Prep linked HERE.

Post reps completed or time completed to comments.
Post scores to games.crossfit.com for validation if applicable.


SCALING & WORKOUT VARIATIONS

Rx’d 16-54
♀ 35-lb. dumbbell, 20-in. box
♂ 50-lb. dumbbell, 24-in. box

Scaled 16-54
♀ 20-lb. dumbbell, 20-in. box (step-ups permitted)
♂ 35-lb. dumbbell, 20-in. box (step-ups permitted)

Teenagers 14-15
♀ 20-lb. dumbbell, 20-in. box
♂ 35-lb. dumbbell, 24-in. box

Scaled Teenagers 14-15
♀ 10-lb. dumbbell, 20-in. box (step-ups permitted)
♂ 20-lb. dumbbell, 24-in. box (step-ups permitted)

Masters 55+
♀ 20-lb. dumbbell, 20-in. box (step-ups permitted)
♂ 35-lb. dumbbell, 24-in. box (step-ups permitted)

Scaled Masters 55+
♀ 10-lb. dumbbell, 20-in. box (step-ups permitted)
♂ 20-lb. dumbbell, 20-in. box (step-ups permitted)

Samy Daghir

2 thoughts on “Monday 03.22.2020”

  1. 20.2: 190 reps, tie-break at 17:44. 6 more reps than 2017 on less than 5 hours of sleep…I’ll take that victory. 🙂

    Reply

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