STRENGTH

Back Squat
4x10

WORKOUT

FGB Style - 3x rounds 1min per station for Max Reps
- Jumping Squats / Air Squats
- Push Ups
- Deadball over Shoulder
- Pull Ups / Ring Rows
- Rest

STRENGTH

Snatch 1RM

WORKOUT

Annie:
For time
50,40,30,20,10
Double Unders
Sit Ups

STRENGTH

Back Squat 1RM

WORKOUT

Airbike
2min Max Calories

WORKOUT

For Time:

Row 1km
25x Kettlebell Swings
25x Burpee Box Jumps
Row 800m
20x Kettlebell Swings
20x Burpee Box Jumps
Row 600m
15x Kettlebell Swings
15x Burpee Box Jumps
Row 400m
10x Kettlebell Swings
10x Burpee Box Jumps
Row 200m
5x Kettlebell Swings
5x Burpee Box Jumps

STRENGTH

Strict Press 1RM

WORKOUT

For Time:
21,15,9
Handstand Push Ups
Power Clean 50/40kgs

STRENGTH

Deadlift 1RM

WORKOUT

Baseline:
For Time
500m Row
10x Pull Ups
20x Push Ups
30x Sit Ups
40x Squats
400m Run

STRENGTH

Power Snatch
7x2

WORKOUT

For Time:
2,4,6,8,10 Deadball Over Shoulder
Double Unders x10

STRENGTH

Bench Press
5x5

WORKOUT

Pukehoe Hill Summit

OPEN WORKOUT 21.3

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.

95 lb. for the front squats and thrusters

Time cap: 15 min.

Straight into 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.

STRENGTH

Split Jerk
10x1

Push Press
3x3

WORKOUT

Row Intervals
600m
400m
400m
200m
200m
200m

STRENGTH

Back Squat
5x5

WORKOUT

3x Rounds of
45sec on 15sec Rest
- Swimmers
- Handstand Shoulder Taps
- Pistols
- Overhead Sit ups

Open Workout 21.2

STRENGTH

Pull Ups
3x Max Rep

Pull up Negatives
EMOM for 6mins
1x Rep as slow as possible

WORKOUT

2mins AMRAP
6x Deadlifts
6x Burpee Over Bar
1min Rest
2min AMRAP
4x Deadlifts
4x Burpee Over Bar
1min Rest
2min AMRAP
2x Deadlifts
2x Burpee Over Bar

STRENGTH

Clean
10x1

Front Squat
5x3

WORKOUT

8min AMRAP
10m Overhead Walking Lunge
1x Rope Climb
100m Run

STRENGTH

Power Snatch
10x2

WORKOUT

30,20,10
Calorie Row
Push Jerk
Toes to Bar

CrossFit Open Workout 21.1

Power Snatch + Hang Snatch + Snatch
7x1

Back Squats
7x3

STRENGTH

Sled Sprint
5x10m

WORKOUT

Fran"
21,15,9
Thrusters
Pull Ups

STRENGTH

Dumbbell Strict Press
6x5

WORKOUT

5x 200m Run Sprints
5x100m Sprints
Rest 2min Between sets

WORKOUT

For Time:

10x DBall Over Shoulder
20x Burpees
30x Box Jumps
40x Air Squats
50x Kettle Bell Snatches
60x V-Ups
50x Kettle Bell Snatches
40x Air Squats
30x Box Jumps
20x Burpees
10x DBall Over Shoulder