Overhead Squat 3-2-2-1-1-1
Overhead Squat 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author:
Bench Press 2-2-2
Bench Press 2-2-2
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Bar Facing Burpees, Ring Dips and Sumo Deadlift High-pulls
AMRAP 20 mins: Bar Facing Burpees, Ring Dips and Sumo Deadlift High-pulls
Complete as many rounds as possible in 20 mins of:
7 Bar Facing Burpees
9 Ring Dips
12 Sumo Deadlift High-pulls, 95/65 lbs
CrossFit Games Open 21.3
CrossFit Games Open 21.3
For time:
15 Front Squats, 95/65 lbs
30 Toes-to-bars
15 Thrusters, 95/65 lbs
Rest 1 min
15 Front Squats, 95/65 lbs
30 Chest-to-bar Pull-ups
15 Thrusters, 95/65 lbs
Rest 1 min
15 Front Squats, 95/65 lbs
30 Bar Muscle-ups
15 Thrusters, 95/65 lbs
Time cap: 15 mins
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
– Tiebreak time at the end of each set of 15 Thrusters
– Must be no closer than 8 ft. from your Barbell to pull-up bar
Push Jerk 5-4-3-2-1 & Chipper: Rows, Ball Slams, Double Unders
Push Jerk 5-4-3-2-1
Push Jerk 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Rows, Ball Slams, Double Unders
For time:
Row, 750 m
25 Ball Slams, 30/20 lbs
50 Double Unders
Row, 500 m
25 Ball Slams, 30/20 lbs
50 Double Unders
Row, 250 m
25 Ball Slams, 30/20 lbs
50 Double Unders
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Bench Press 6-6-6
Bench Press 6-6-6
Bench Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 6-6-6
Back Squat 6-6-6
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
CrossFit Games Open 21.1 – Rx’d
CrossFit Games Open 21.1 – Rx’d
For time:
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
Time cap: 15 mins
* TIEBREAK – Record the time at the end of each set of double-unders
* Athlete mark the start/finish line in chalk on the floor for wall walks. Measure shoulder lying face down.
* Start wall walks with hands on shoulder line and both feet on wall
* Walk up until both hands touch wall line, then return down until both hands touch shoulder line. Then feet may come down to floor.
* Bringing feet off the wall before hands touch the start/finish line is a no rep.
Bench Press 10-10-10
Bench Press 10-10-10
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.