WOD

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23
Mar

032321

Crossfit Accolade – CrossFit

Weightlifting

Bench Press (5-5-5-3-3-3-1-1-1)

Ascending in load, 2-3 min rest between sets.

22
Mar

032221

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

8 Strict Pull-ups

16 Hand Release Push-ups

24 Med ball Cleans (20/14)

20
Mar

032021

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

4 Rounds

800m Run

20 Hollow Rocks

20 Sit-ups

20 V-ups

Time cap: 28 Minutes

19
Mar

031921

Crossfit Accolade – CrossFit

Metcon

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

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

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)

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

F: 20-lb. dumbbell, 20-in. box (step-ups permitted)

M: 35-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here

18
Mar

031821

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

10 Rounds

30 Double-unders

10 Box jumps (24″/20″)

2 Turkish get-ups (35/20 KB)
Time cap: 20 Minutes.

17
Mar

031721

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

1000m Bike

4 Pike walk around box

16
Mar

031621

Crossfit Accolade – CrossFit

Metcon

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
Time cap: 14 Minutes

15
Mar

031521

Crossfit Accolade – CrossFit

Weightlifting

Split Jerk (3-3-3-3-3-3-3)

Ascending in load, 2-3 minutes rest between sets.