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CrossFit Main:CF games 2021 event 9 mix up;21-15-9 reps for time:Assault bike caloriesAlt. arm DB snatch Lvl6: 70/50Lvl5: 50/35Lvl4: 35/25Lvl3: 30/20Lvl2: 20/15Lvl1: 15/10

CrossFit Main:A. handstand hold skill ~10-12 min. B. 2020- max free standing handstand hold test-10 min clock to find a max handstand hold based on variations listed above.

CrossFit Main; ‘Madison triplet 2017’ Team style5 rounds for time of:Run 400m (together)7 hay bale clean burpees (share work as needed) Lvl6: Run 400m, 7 Burpee-sandbag 150/125, over jerk blocksLvl5: Run 400m, 7 Burpee-sandbag 125/100, over 48” box (2, 24″ box stacked and banded together)Lvl4: Run 300m, 6 Burpee-sandbag 100/75, over 40” boxLvl3: Run 300m,

Rest/Recover

Open Gym: 8am-10am

CrossFit: Main: Team ‘Kelly’ (30 min cap)2 person teams; Team mates run together, but can partition WB/Box jump reps as needed5 rounds for time:400m run30 box jump ups30 wallball Lvl6/5: 400m run (sub 10 min mile), 24/20” box, WB 20/14# 10/9′Lvl4/3: 300m run (10-11 min mile), 24/20′ jump or step, WB 20/14 9/8′Lvl2/1: 200m run

CrossFit: Main strengthE2MIN x 10 min (5 sets)5 Deadlift 0: 5x deadlift @35%5x jump tall box jump2: 5x DL @ 45%5x box jump4: 5x DL @ 55%5x box jump6: 5x DL @ 65%5x box jump8: 5x DL @ 75%5x box jump10: 5+ reps DL @ 85%

CrossFit: Main: A. handstand skill; B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min)Guide the option of reverse tabata :10 x :20 for beginner/intermediates who are just learning these movements, and full tabata :20 x :10 for those who want more of a challenge and are competent and comfortable with

CrossFit: A. E3 min x 5 sets (15 min)5 back squats + 2 front squats at 70-80% of 1rm FS weight.*goal is 5-10% heavier than you performed 2 weeks ago. B. 3 sets for quality:8-10 single leg KB RDL each leg10-15 glute bridge (db/kb/bb):45 each side, side plank.

CrossFit Main: 20 min clock; P1. Back rack carry from rack-rack (25′) and back (25′) (then switch out weights for buddy during transition)~100% of 1rm back squatP2.Farmers carry out 50m/ carry back 50mP3. rest Lvl6: farmers carry 88/70, 100% BS carry weightLvl5: 70/53, 90%Lvl4: 53/44, 80%Lvl3: 44/35, 70%Lvl2: 35/26, 60%Lvl1: 26/18, 50%