CrossFit Open 21.3 & 21.4

CrossFit Open WOD 21.3 and 21.4 are…

RX’d 21.3:
15 Front Squats (95/65)
30 Toes-To-Bars
15 Thrusters (95/65)

Then, rest 1 minute before continuing with:
15 Front Squats
30 Chest-To-Bar Pull-Ups
15 Thrusters

Then, rest 1 minute before continuing with:
15 Front Squats
30 Bar Muscle-Ups
15 Thrusters

Loading: 95 lbs. for men, 65 lbs for women.
Time cap: 15 min (including mandatory rests)

*Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.*

21.4 is…

Complete the following unbroken complex for max load:

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Time cap: 7 min.
Scaled: 65/45lb bar, knee raises, pull-ups, and chest to bar

Foundations: unweighted PVC/broomstick, sit-ups, DB row, and push-ups

CrossFit – Fri, Jul 19

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl
CrossFit – Wed, Jul 17

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115
CrossFit – Tue, Jul 16

CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for time 250m Row 10 Shoulder to Overhead 20 Overhead Sit up Rx 115/75 Plate 25/15 RX+ 135/95 Plate 45/25 18 Min CAP

CrossFit One World