CrossFit Open 21.3
For Time:
15 Front Squats 95 / 65 lb
30 Toes-To-Bars
15 Thrusters 95 / 65 lb
Rest 1:00
15 Front Squats 95 / 65 lb
30 Chest-To-Bar Pull-Ups
15 Thrusters 95 / 65 lb
Rest 1:00
15 Front Squats 95 / 65 lb
30 Bar Muscle-ups
15 Thrusters 95 / 65 lb
Time cap: 15 min.
CrossFit Open 21.4
Complete The Following Complex For Max Load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
