Search

Friday 03262021

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.


138 views0 comments

Recent Posts

See All

WARMUP gymnastics/ grunt work 2RDS max strict pull-ups / band Sandbag Carry 50 feet max strict ring dips / band Sandbag Carry 50 feet Max Strict Knees to Elbows Sandbag Carry 50 feet Max Wall Facing H

WARMUP STRENGTH Shoulder Press Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85% Set 4 – 6 reps  @ 90% based off 5 RM 3 seated box jumps after every set. weighted vest if you have one.

WARMUP STRENGTH Choice of FS or OHS based on limiter/priority. Front Squat/ OH Squat Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85 Set 4 – 6 reps  @ 90% Rest as needed *% based off