Coach Dave

EMOM16– 1st: 8-12 Skull Crusher– 2nd: 8-12 DB Crunches– 3rd: 8-12 Canon Ball Rows– 4th: 8-12 High Plank on DB

E2MOM16 for qualityPress Complex4 Strict Press3 Push Press2 Push Jerk1 Split Jerk alle 2 Minuten für 16min, also 8 Runden

INTERVALL2040s on / 20s offReverse CrunchesAir SquatsWghtless Russian Twists w/ Leg LiftSupermans w/ 2s hold @topDead Bugs

For time:1 wall walk10 double-unders 3 wall walks30 double-unders 6 wall walks60 double-unders 9 wall walks90 double-unders 15 wall walks150 double-unders 21 wall walks210 double-undersTime cap: 15 min. Movement Standards + Score Card:https://s3.amazonaws.com/crossfitpubliccontent/2-Open21-1_ScoreStandards-RxScaledMasters-wnuey63get21.pdf CrossFit Open 21.1 Scaled (AMRAP – Reps)For time:1 scaled wall walk10 single-unders 3 scaled wall walks30 single-unders 6 scaled wall walks60 single-unders

AMRAP 10 Minuten30 Jumping Jacks20 Walking Lunges10 Sit Upsrest 3 minAMRAP 10 Minuten30 KB Swings20 Air Squats10 V-Ups Score Reps Amrap1 = Rounde 1Score Reps Amrap2 = Rounde 2

3 Rounds of:alt. SA DB Thrusteralt. SA SB Sumo Deadlift High PullBroad Jump, shuffle backalt. SA Push Pressalt. SA Bent Over Row1min rest FGB bedeutet für jede Übung 1 Minute. Danach wird nahtlos in die nächste Übung übergegangnen.Game-Plans, Tipps und Co. im Briefing 😉score: Gesamtwiederholungen jeder Runde einzeln eingeben (also 3 Scores)

AMRAP 12 minuten8 V-Ups10 DB Snatches L+R (5/Side)16 (wght.) Russian Twists20 Double Taps (DU)

E2MOM16 for qualityClean Complex5 Deadlifts4 High Pulls3 Panda Pulls2 Hang Power Clean1 Hang Squat Clean alle 2 Minuten für 16min, also 8 Runden