**Friday – March 26th**
Crossfit Cle – CrossFit
The barbell has arrived! And so has another new face! Welcome to CLE Jay!
Warm-up
Warm-up (No Measure)
3 rounds:
10 thruster (2x PVC, 1x barbell)
10 snap to hollow
10 passthrough
3 minutes lat smash/keg stretch
1 minute of cranky elbows
With a barbell:
5 down and finish
5 hang power clean
5 push press
5 jerk (push or split)
Warm up and build to a load around 20% less than you would like to hit in 21.4. Do 2 reps of the complex at this load.
Before you start the workout get to know your pullup bar. Do a few reps of each of the gymnastics movements that you anticipate you will get a chance to perform in the workout.
Metcon
21.3: 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
21.4: 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