Double emoms

10min emom
odd: 8+8 db reverse lunge
even: 10+10 russian twist

10min emom
odd: row for cal
even: double kb front rack hold/ d-ball hold

Crossfit games open 21.3

RX

For total time:

15 front squats
30 toes-to-bars
15 thrusters
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

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

Men: 95 lb. for the front squats and thrusters
Women: 65 lb. for the front squats and thrusters

Time cap: 15 min.

Scaled

For total time:

15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters

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

Men: 65 lb. for the front squats and thrusters
Women: 45 lb. for the front squats and thrusters

Time cap: 15min.

Crossfit games 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.

Lepopäivä

Restday – What did you do?

Good times

2 x 7min amrap / 3 min rest between

RX
A:
– 3-6 BMU's
– 12 Wall ball
– 24 DU
B:
– 5-10 meter HS walk
– 12 Pistol Squats
– 6 x 10 m Shuttle Run

Scaled
A:
– 6 Pull-ups
– 12 Wall Ball
– 48 SU
B:
– 6-12 box HS shoulder taps
– 12 Single Leg Squats from box
– 6 x 10 m Shuttle Run

Good times

2 x 7min on / 3 min off

RX

A:
– 3-6 BMU's
– 12 DB alternating hang clean & jerk 22,5/15kg
– 9 burpees over db
– 30 DU's

B:
– 9 HSPU's
– 12 Pistol squats
– 9 box jumps
– 12 DB alternating devils presses 22,5/15kg

Scaled

A:
– 6 Pull-ups
– 12 DB alternating hang clean & jerk 22,5/15kg
– 9 burpees over db
– 60 SU

B:
– 3 wall climbs
– 12 assisted single leg squats
– 9 box jumps
– 12 DB alternating devils presses 22,5/15kg

The deadlift

Find a heavy set of three reps in 20 minutes.

Yin & yang & toes to bars

7min amrap of
– 5 T2B's
– 10 DB push presses