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21.2 Open WOD

Friday, March 19th, 2021

METCON:

21.2 OPEN WOD
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

50/35 DB AND 24/20 BJ
Time cap: 20 min.

Rx’d (Ages 16-54)
♀ 35-lb. dumbbell, 20-in. box ♂ 50-lb. dumbbell, 24-in. box
Scaled (Ages 16-54)
♀ 20-lb. dumbbell, 20-in. box ♂ 35-lb. dumbbell, 20-in. box
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 ♂ 20-lb. dumbbell, 24-in. box
Masters 55+
♀ 20-lb. dumbbell, 20-in. box ♂ 35-lb. dumbbell, 24-in. box
Scaled Masters 55+
♀ 10-lb. dumbbell, 20-in. box ♂ 20-lb. dumbbell, 20-in. box

NOTES
Prior to starting this workout, the athlete will need to mark a long, straight line on the floor and place the box on the center of that line.

This workout begins with the dumbbell resting on the floor and the athlete standing tall. After the call of “3, 2, 1… go!” the athlete will begin the dumbbell snatches, alternating arms after each repetition. Once 10 reps are complete, they will move to the box and perform 15 burpee box jump-overs. Following this sequence, the number of snatch repetitions will increase each round while the burpee box jump-overs will remain the same. This workout ends when the athlete’s feet land on the ground on the other side of the box after the final rep.

The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 20-minute time cap.

TIEBREAK
Record the time at the end of each set of burpee box jump-overs.

If the athlete completes the workout before the time cap, there will be no tiebreaker.

If the athlete does not complete the workout before the time cap, when they log their score they will enter the total number of reps completed as well as the time at which they completed their last full set of burpee box jump-overs. In the case of a tie (i.e., athletes complete the same number of reps), the athlete with the lower tiebreak time will be ranked higher.

UPDATES/EVENTS/REMINDERS: 

REMINDERS:

MONEY IS NOW DUE FOR SHIRT/TANK ORDERS. YOU CAN PAY BY CASH/CHECK/VENMO/CC 

Pre-Orders for Shaker or Straw cups deadline IS THIS MONDAY!!! Above are your color options for each cup. You will have the choice of the Square or circle gym logo and a choice to put your name on it. These are $35.00 each. Money is due at the time you pre-order for them. Let us know if you have any questions.

EVENTS:

  • CROSSFIT OPEN WORKOUTS NEED TO BE COMPLETED FRIDAY OR SATURDAY MORNING AT 8AM! NO EXTENSIONS THIS WEEK (few exceptions for the few who have already spoke to me due to work)
  • Next week Friday is the final week of the open. We will be doing a “Friday night lights” Everyone is invited to come cheer everyone on to complete the workouts. This will start at 4:30! We will order pizza that night ($5/person) It’s always a fun time and let’s see which color team will come out on top!
  • WOD WARS: SATURDAY, APRIL 17TH TEAMS OF 3. BUILD A TEAM OF YOUR OWN AND REGISTER OR COME CHEER ON YOUR FELLOW ATHLETES AS THEY COMPETE AT VALOR FITNESS IN LARGO.
  • CF DROOGS ANNUAL QUADATHON + 5 YEAR ANNIVERSARY: SATURDAY, APRIL 24TH. MAKE SURE YOU PICK YOUR PARTNER: MUST BE 10 YEARS +/- OF AGE. 
  • MASTERS MAYHEM IS IN MAY: 35+ YEARS OF AGE. CROSSFIT PALM HARBOR IS HOSTING THIS EVENT. 

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