Metcon: CrossFit OPEN 21.3 + 21.4: 21.3: For time (15min timecap): 15 Front squats (#43/30) 30 Toes-to-bars 15 Thrusters (#43/30) Then, rest 1 minute before continuing with: 15 Front squats (#43/30) 30 Chest-to-bar pull-ups 15 Thrusters (#43/30) Then, rest 1 minute before continuing with:
Strength: 3 Sets: 4 Front Squats 5-10 Strict HSPU Metcon: AMRAP in 16min of: 16 DB Hang Clean and Jerks (#22.5/15,x1) 8 Deadlifts (#100/70) 16 Pushups
Skill: Handstands practice for 15min (hold/walk/balance) Metcon: 4 Rounds for time: 12 Power Snatches (#42.5/30) 24 Jumping Lunges Run 400m Outdoor: 5 Rounds for time: Run 400m 30 Jump Squats 30 Mountain Climbers 30 Hollow Rocks
Strength: Overhead Squats 4-4-3-3-2-2 *Pause for 3sec at the bottom of each rep Metcon: For time: 3-6-9-12-15-18 Thrusters (#42.5/30) Burpees over the bar V-Ups
Strength: 4 Sets for load: 5 Barbell Bentover Rows 5 Weighted Pushups 20sec Hollow Hold Metcon: For time: 50 Kettlebell Swings (#32/24) 30 Front Rack Lunges (#22.5/15,x2) Run 800m 30 C2B Pullups 50 Wallballs (#10/6) Outdoor: 7 Rounds for time: 30 Walking Lunges Steps 15
Strength: 16min build load for the complex: Clean Pull + Squat Clean (2+1) Metcon: 3 Rounds for time: Run 400m 21 Toes-to-bar 50 Air-Squats 3 Rope Climbs
Strength: Deadlift 5-4-4-3-3 Metcon: AMRAP in 15min of: 90 Double Unders 10 Hang Power Cleans (#70/45) 10 Ring Dips Outdoor: For time: 1000-800-600-400-200m Run 50-40-30-20-10 Situps 10-10-10-10-10 Rollups
Metcon: CrossFit OPEN Workout 21.2: For time (20min timecap): 10 dumbbell snatches (#22.5/15) 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs
Skill: 15min Handstands practice (hold/walk/balance..) Metcon: 4 Rounds for time: 4 Hang Squat Cleans (#70/45) 12 Pushups 20 Front Rack Lunges (#24/16,x1)
Strength: Front Squat 3-3-3-2-2-2 Metcon: For time: 50-40-30-20-10 Double Unders Situps KB SDHP (#32/24) Outdoor: AMRAP in 30min of: 30 Mountain Climbers 24 X-Ups 18 Walking Lunges steps 12 Diamond Pushups 6 Rollups
Strength: Weighted Pullups 5-5-5 30sec Sandbag bear-hug hold after each set Metcon: For time: Run 800m 48 Box Jump Overs 32 HSPU 16 Devil-Press (#22.5/15) Outdoor: 5 Rounds: 5min AMRAP, 1min Rest: Run 100m 15 Air Squats 15 Pushups Run 100m 20m Burpee Broad Jumps
Strength: Weighted Dips 5-5-3-3-3 Metcon: AMRAP in 14min of: 10 Pullups Run 200m 10 Overhead Squats (#50/35) Outdoor: For time: Run 1000m Then 10 rounds of: 10 Pike Pushups 10 Burpee Step-ups 10 Cossack Squats Then Run 1000m
Strength: Pause Deadlifts 5-5-5 *pause at the top of each rep for 7sec Metcon: 9 Rounds for time: 5 Front Squats (#70/45) 10 Toes-to-bar Outdoor: 20 Rounds for time: 20 Double Unders 15 Situps 10 Jump Squats 5 Clapping Pushups
Strength: Power Clean 3-3-3-2-2-1 *rest as needed Metcon: 4 Rounds for max reps: 1min Box Jumps 1min Pushups 1min Thrusters (#35/25) 1min Situps 1min Rest Outdoor: 5 Rounds for time: Run 400m 30 Walking Lunges Steps 30 Situps Run 400m 15 Pike Pushups 15 Jacksons
Metcon: OPEN Workout 21.1: 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 min. Outdoor: 4 Rounds for time: 20 Single-leg Deadlifts (#15/
Strength: 5 Sets: 4 Overhead Squats 10-20sec L-Sit hold Rest 2:30 Metcon: For time: 10 Burpee Box Jumps 15 Pullups 20 KB S2OH (#24/16,x1) 25 Wallballs (#10/6) Run 400m 25 Wallballs 20 KB S2OH 15 Pullups 10 Burpee Box Jumps Outdoor: 2 Rounds for time: Run
