Workout of the Day

6 SETS
1 High Hang Power Clean
+
1 Above the Knee Hang Power Cleans
+
1 Below the Knee Hang Power Clean

-Rest as Needed b/t Sets-

*Build to a Moderate-Heavy Set of the Complex.

(Score is Weight)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk

FOR TIME
800m Run
20 Hang Power Clean (115/75)|(75/55)
400m Run
15 Hang Power Clean (135/95)|(95/65)
200m Run
10 Hang Power Clean (155/105)|(115/75)

(Score is Time)

KG BB1: (50/35)|(35/25)
KG BB2: (60/42.5)|(42.5/30)
KG BB3:(70/55)|(50/35)

Movements:

Clean | Hang Power Clean | Power Clean | Power Clean and Push Jerk | Run

At Home

NCGO ON-DEMAND VIDEO

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups

(No Measure)

Movements:

Walking Lunge

6 SETS (:20 ON / :10 OFF)
MOVT 1 – Double Unders (or Jumping Jacks)
MOVT 2 – Max Lunges

(Score is Reps)

Movements:

Jump Rope (Double Unders) | Walking Lunge

E2MOM x 10 MINUTES
1:00 Cardio Choice
16 Box Step Ups

Into…

E2MOM x 10 MINUTES
10 Burpees + Extra Push-up
Max Cardio in Remaining Time

(No Measure)

Movements:

Burpee | Push Up

NOT FOR TIME*
40 Floor Press
40 Bicep Curls
40 Leg Lifts
40 Skull Crushers

*Break up in any order or in any combination in sets/reps.

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO

Outdoor Boot Camp

Warm-up:
Run 1 lap
Dynamic stretching drills
Single and double leg bounds
leg swings
10 tempo air squats

AMRAP 5
12 lunges
12 jumping jacks
6 squat thrusts

Review 21.2 movements

Movements:

Air Squat | Kettlebell Swing | Run | Walking Lunge

For time / reps:
10 Alt. rotating jump squats*
15 burpee jump-overs**
20 Alt. rotating jump squats
15 burpee jump-overs
30 Alt. rotating jump squats
15 burpee jump-overs
40 Alt. rotating jump squats
15 burpee jump-overs
50 Alt. rotating jump squats
15 burpee jump-overs

Time cap: 20 minutes.

*1/4 turn rotation in the air with each jump squat, alt. directions
**jump-overs: jump over anything (a chalk line on the ground counts)

For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2021/2

Movements:

Burpee

5 SETS
:30 Max Flutter Kicks
:30 Max Quad Hold with heel lift