Friday Night Lights CrossFit Open 21.2

Heats are up in MindBody. Register for your heat the same way you would a class time.

This weeks theme is GREEN

Freedom WOD Classes

Warm Up: 
Banded Pull Aparts
Push Ups
Strict Press
Box Step Ups

Metcon:
CrossFit Open 21.2
RX For time: Time cap: 20 min.
10 dumbbell snatches 50/35
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-lb. dumbbell, 24/20-in. box
55yr and Up = 35/20-lb, 24/20 (step-ups permitted)

Scaled
For time:Time cap: 20 min.
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

35/20-lb. dumbbell, 20-in. box (step-ups permitted)
55yr and up 20/10-lb. dumbbell, 20-in. box (step-ups permitted)

Foundations
For time:Time cap: 20 min.
10 alternating snatches
15 burpees
20 alternating snatches
15 burpees
30 alternating snatches
15 burpees
40 alternating snatches
15 burpees
50 alternating snatches
15 burpees

Use a 10-lb. dumbbell or household item for the snatch.
To modify the burpee, omit the push-up portion or elevate the hands during the push-up.

No Equipment 
For time:Time cap: 20 min.
10 hang squat snatches
15 burpee broad jumps, 36 in.
20 hang squat snatches
15 burpee broad jumps, 36 in.
30 hang squat snatches
15 burpee broad jumps, 36 in.
40 hang squat snatches
15 burpee broad jumps, 36 in.
50 hang squat snatches
15 burpee broad jumps, 36 in.

Use a stick or PVC pipe to complete the hang squat snatches. 

Neuromuscular 
ADAPTIVE – NEUROMUSCULAR For time: Time cap: 20 min.
10 hang dumbbell snatches
15 knee burpees
20 hang dumbbell snatches
15 knee burpees
30 hang dumbbell snatches
15 knee burpees
40 hang dumbbell snatches
15 knee burpees
50 hang dumbbell snatches
15 knee burpees

♀20-lb. dumbbell ♂35-lb. dumbbell