30-20-10
Calorie Row/Bike
Alternating Dumbbell Snatches (50/35)
Directly Into...
10-20-30
Calorie Row/Bike
Deadlifts (135/95)
5 Rounds:
30 AbMat Sit-ups
30 Air Squats
30 Push ups
Directly Into…
1 Mile Run
CrossFit Open Workout 21.3
AMRAP 21:
21/18 Calorie Bike
18 Ab-Mat Sit Ups
15 Box Jumps (24/20)
12 Kettlebell Swings (53/35)
10 Rounds
[30 Minute Cap]:
3 Power Cleans (155/105)
10 Push-Ups
30 Double Unders
15-10-5
Unbroken Push Press
(Score is Weight)
On the 2 Minutes x 10 Rounds:
6 Toes To Bar
6 Push Press
6 Front Squats
200 Meter Row
Barbell: 95/65
On the 1:30 x 6 Sets:
3-Position Power Snatch
10-9-8-7-6-5-4-3-2-1:
Pull-ups
Hang Power Snatches (95/65)
100m Run
On the 8:00 x 4 Rounds:
1,000/800m Row
400m Run
20 Box Jumps (24/20)
CrossFit Open Workout 21.2
4 Rounds
400m Run
20 Kettlebell Swings
15 Burpees
10 Pull Ups
5 Rounds x AMRAP 3:
12 Single Dumbbell Box Step-ups (50/35)
10 Burpees Over Dumbbell
Max Calorie Row Rest
*1 Minute Between Rounds
For Time:
50-40-30-20-10:
Calorie Row
After Each Round:
10 Deadlifts (185/135)
40 Double Unders
Overhead Squat
5 Sets of 5
AMRAP 15:
25 Overhead Squats (75/55)
20 Single Dumbbell Hang Clean and Jerks (50/35)
15 Ab-Mat Sit Ups
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