Strength

i) Superset 5 Sets (Ascending Weights} of:

8 Bent Over Rows

8/Side SA Lawnmowers

4 Wide Grip Strict Pullups

4 Strict Chinups

ii) 4 Sets of:

20s MAX Plate Leg Extensions

10s Extension Hold

30s Rest

iii) 4 Sets of:

20s MAX DB OR Banded Hamstring Curls

10s Extension Hold

30s Rest

MetCon

7 Minute AMRAP of:

6 KB Swings (1/1.5 Pood)

25′ Bear Crawl

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Leg Extensions DEMO

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DB Hamstring Curl DEMO

Lift

Snatch 2-2-1-1-1 (Ascending)

MetCon

In Teams Of 2 Complete For Time:

80 Hang DB Clean & Jerk (50/70# – Shared)

100 Double Unders (Each)

60 Goblet Squats (50/70# – Shared)

100 Double Unders (Each)

40 Burpee Deadlifts (2×35/2×50# – Shared)

100 Double Unders (Each)

20 Turkish Getups (35/50# – Shared)

100 Double Unders (Each)

Strength

Front Squat 3-3-3-1-1-1 (Ascending)

MetCon

6 Rounds For Time of:

10 Deadlifts (155/225#)

10 HSPU

Lift

EMOTM 12 Minutes of:

Even: Tall Squat Snatch (5)

Odd: 30s HSW/HS Hold Practice

MetCon

5 Minute AMRAP of:

60/70 Calorie Row

MAX Situps

-1 Minute Rest-

5 Minute AMRAP of:

50/60 Calorie Ski Erg

MAX Situps

-1 Minute Rest-

5 Minute AMRAP of:

40/50 Calorie AB

MAX Situps

*Score = Situps*

Strength

Bench Press

3-3-3-1-1-1 (Ascending)

*Perform 8 Ring Pushups AFTER Each Set*

MetCon

CrossFit Games Open 21.3 & 21.4 (Click To View)

CFG Open 21.3

For Time:

15 Front Squats (65/95#)

30 T2B

15 Thrusters (65/95#)

-Rest 1 Minute-

15 Front Squats (65/95#)

30 CTB Pullups

15 Thrusters (65/95#)

-Rest 1 Minute-

15 Front Squats (65/95#)

30 BMU

15 Thrusters (65/95#)

[15 Minute Time Cap]

►Workout 21.4 Starts Immediately Upon Completing Or Reaching The Time Cap For 21.3

CFG Open 21.4

For Max Load:

Deadlift

Clean

Hang Clean

Jerk

[7 Minute Time Cap]