SnC March 29th 2021
Warm Up
2 rounds
12 cal Row
10 kipping
8 Front rack EB lunges
4 Pausing thruster (pause 3 secs at bottom and 3 secs at overhead)
4 slow strict pull up
Movement preparation
2 sets:
4 Toes To bar/Knee raises
3 Chest to bar pull ups/Pull ups
2 Muscle Up/C2B
1 Clean 21.4 complex with weight)
OPEN CROSSFIT 21.3 and 21.4
RX
For time:
15 front squats (43/30 kg)
30 toes-to-bars
15 thrusters (43/30 kg)
Then, rest 1 minute before continuing with:
15 front squats (43/30 kg)
30 chest-to-bar pull-ups
15 thrusters (43/30 kg)
Then, rest 1 minute before continuing with:
15 front squats (43/30 kg)
30 bar muscle-ups
15 thrusters (43/30 kg)
Time cap: 15 min.
Scaled
For Time
15 Front Squats (30/20kg)
30 Hanging Knee Raises
15 Thrusters (30/20kg)
Rest 1 minute
15 Front Squats (30/20kg)
30 Pull-Ups
15 Thrusters (30/20kg)
Rest 1 minute
15 Front Squats (30/20kg)
30 Chest-to-Bar Pull-Ups
15 Thrusters (30/20kg)
Time cap: 15 minutes
Equipment Free/Foundations
For Time
30 Air Squats
30 V Sit up or Sit-Ups
30 Thrusters with PVC
Rest 1 minute
30 Air Squats
30 Box Dips* or Dumbbell Rows (2×12.5/10 kg)
30 Thrusters with PVC
*At the bottom of the dip, the top of the shoulder must be below the top of the elbow (more than 90 degrees elbows bend)
Rest 1 minute
15 Air Squats
30 HSPU or Push-Ups
15 Thrusters with PVC
Time cap: 15 minutes
Workout 21.4 begins straight upon completing or reaching the time cap for 21.3.
Workout 21.4
Complete the following complex for max load without dropping the bar:
1 deadlift
1 clean
1 hang clean
1 jerk
Time cap: 7 min.