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CrossFit — February 22, 2021

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2021.02.22

Warm-up
10 PVC OHS
:30 plank hold
8 hang power snatch
8 scap pulls
6 OHS
6 kip swings
4 burpees
4 pull ups
2 power snatch (w/ weight)
2 barfees
Overhead Squat (4 x 10)
:30 hanging L-sit after each set

increase weight across the 4 sets as able.

AT HOME: 4x 10 SA KB/DB OHS per arm
:30 KB/DB farmer hold / hand

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

Masters 60+ power clean (55/35), up-downs, and ring rows
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

AT HOME: snatch = 10 alt. KB/DB snatch
BMU = 10 renegade rows