CrossFit "Open 21.3 + 21.4"
For time- (15 minutes cap)
15 Front squats 42.5/30kg
30 Toes to bar
15 Thrusters
– Rest 1 minute
15 Front squats
30 Chest to bar
15 Thrusters
– Rest 1 minute
15 Front squats
30 Bar Muscle ups
15 Thrusters
Immediately into-
Complete the following complex for max load: (7 minutes Cap)
1 Deadlift
1 Clean
1 Hang clean
1 Jerk
Weightlifting class-
Build heavy complex of-
1 High hang snatch pull + 1 High hang power snatch
1 Hang snatch high pull + 1 hang power snatch
1 Snatch pull + 1 Power snatch
Every 45 seconds, For 8 sets-
1 Hang power snatch + 1 Power snatch
Deficit snatch pulls- 3 seconds Pause at knees- 4×3
Snatch grip Push press- 3×5
