4 Rounds For Time
[30 Minute Cap]:
40/30 Calorie Row
200 Meter Farmers Carry (50's/35's)
100' Walking Lunges
For Time:
30 Burpee Box Jump Overs (24"/20")
30 Power Clean & Jerks (115/85)
30 Burpee Box Jump Overs (24"/20")
CrossFit Open Workout 21.1
EMOM 20:
Minute 1: Max Power Cleans (95/65)
Minute 2: Max Ab-Mat Sit Ups
Minute 3: Max Calorie Bike
Minute 4: Rest
Every 1:30 x 8 Rounds
3 Push Press
3 Push Jerks
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
12 Thrusters (95/65)
12 Toes to Bar
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
9 Thrusters (115/85)
9 Pull-ups
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
6 Thrusters (135/95)
6 Chest To Bar Pull-Ups
AMRAP 20:
20 Single Dumbbell Alternating Power Snatches (50/35)
20 Box Jump Overs (24"/20")
20 Single Dumbbell Hang Clean & Jerks (50/35)
200m Run
Front Squat
Build to Heavy Set of 3
6 Rounds For Time:
30 Double Unders
20 Air Squats
10/8 Calorie Row
EMOM x 28 (4 Rounds):
Minutes 1-2: Row or Bike Meters
Minute 3: Strict Press
Minute 4: Back Rack Reverse Lunges
Minute 5-6: Row or Bike Meters
Minute 7: Plank
Barbell: 45/35
"SEB"
For Time:
400m Run
14 Burpee Box Jumps
14 Toes To Bar
400m Run
14 Pull-Ups
14 Hand Release Push-Ups
400m Run
14 Pull-Ups
14 Hand Release Push-Ups
400m Run
14 Burpee Box Jumps
14 Toes To Bar
- Each Run 25/15lb plate -
On the Minute x 10:
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch
AMRAP 12:
3 Hang Power Snatches
3 Overhead Squats
3 Lateral Barbell Burpees
6 Hang Power Snatches
6 Overhead Squats
6 Lateral Barbell Burpees
9 Hang Power Snatches
9 Overhead Squats
9 Lateral Barbell Burpees ...
Add 3 Reps Per Round Barbell: 95/65
10 rounds for time of:
10 Push-Ups
30 Double Unders
250/200m Row
Build to a Heavy Complex:
1 Power Clean
3 Front Squats
1 Shoulder to Overhead
AMRAP 3:
3 Power Cleans (95/65)
3 Front Squats (95/65)
3 Push Jerks (95/65)
Rest 3 Minutes
AMRAP 3: 3 Power Cleans (115/85)
3 Front Squats (115/85)
3 Push Jerks (115/85)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)
4 Rounds:
3 Minute Row for Calories
2 Minute Single Dumbbell Box Step Ups (24″/20″)
1 Minute Burpees
* Rest 2 Minutes Between Rounds
Strict Overhead Press
5 Sets of 5 Reps
6 Rounds:
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 Strict Pull-ups
200m Run
For Time:
200 AbMat Sit-ups
100/75 Calorie Bike/Row
50 Bench Press (135/95)
Partition However You'd Like
On the 2:00 x 10 Rounds:
30 Double Unders
5 Power Snatches (95/65)
Max Meter Row With Time Remaining
- Rest 1 Minute b/t -
Build To A Heavy Complex
1 Hang Squat Clean
1 Front Squat
1 Thruster
AMRAP 16:
20 Burpees
20 Hang Squat Cleans (95/65)
20 Box Jump Overs (24"/20")
20 Overhead Squats (95/65)
20 Ab-Mat Sit Ups
20 Thrusters (95/65)
For Time:
1,000/800 Meter Row
50 Hand Release Push-ups
30 Deadlifts (225/155)
50 Hand Release Push-ups
1,000/800 Meter Row
AMRAP 5:
12/9 Calorie Bike
12 Pull-ups
9 Front Squats (95/65)
Rest 5 Minutes
AMRAP 5:
9/6 Calorie Bike
9 Pull-ups
6 Front Squats (115/85)
Rest 5 Minutes
AMRAP 5:
6/3 Calorie Bike
6 Pull-ups
3 Front Squats (135/95)
Push Jerk
Build to Heavy Set of 3
8 Rounds For Time:
8 Push Jerks (135/95)
8 Lateral Barbell Burpees