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Monday, March 22nd, 2021 WOD

Final Week of 2021 CrossFit Open

For those who haven't completed their 21.2 workout or submitted your score yet, you have until 8 pm tonight to submit your scores. If you need to find a judge you can email one of us coaches or post in our private FB group.

Similar programming style this week as the last couple of weeks. Monday and Tuesday will be Open prep-style workouts, Wednesday will be less work with intervals and Thursday will have multiple workouts for athletes preparing for Friday and those who want a tougher workout.

This Week's Programming

  • Tue: WOD then Clean and Jerk strength

  • Wed: Interval WOD

  • Thu: Multiple WODs for all athletes

  • Fri: Final CF Open 21.3 WOD

KSCF Notes


Dave the Deadlifter

Strength


Bench Press


4 sets of 5 @ 70%

2 sets of 3 @ 75-80%



WOD

"Full Send"


20 Box Jump Overs (30/24)

30 Power Snatches (75/55)

20 Overhead Squats (75/55)

50/35 Calorie Row

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