CrossFit D.E.C.K – CrossFit

AB 4 (Time)

2 Rounds for quality: Filly abs

30 Second hollow hold with light kettlebell

20 kettlebell double leg cross overs

30 plank alternating arm reach

20 gymnastics crunches

30 kettlebell Russian twists

6 Minute Cap

Clean and Jerk warm up (No Measure)

3x

5 Front Squats

5 Cleans

5 Push press

5 Split Jerks

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

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.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

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
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

11/07/2017 dumbell fun (Time)

For time

3 Rounds

30 Alternating Dumbell Snatch 22.5/15 kg

400m Dumbell carry

30 Burpees