Wod

[TripleJ]

EMOM X 10
Min 1,2: 3 high hang squat clean @ 60%
Min 3,4: 2 @ 70%
Min 5: rest
Min 6,7: 2 @ 80%
Min 8: rest
Min 9: 1 @ 85%
Min 10: 1 @ 90%

Metcon (Time)
1 round for time:
30/20 cal echo bike
100 DU
30 alt dbell hang clean (70/50)
100 DU
30/20 cal row

 

[mtwarden]

Half Murph this evening

0.5 mile run
50 pullups
100 pushups
150 air squats
0.5 mile run

my running is slow, the rest of it went good

 

[Zlucas]

8 min emom
3 hang power snatch 185

Every 2 mins for 4 mins
3 hang power snatch 205

3 rnds
400m run
20 db oh squats
500m row
30 ghd sit-ups

Deadlift
4 @ 65%
4@ 70
4 @ 75
4@ 80. - 455

50-40-30-20-10
Wall ball 20lbs-10ft
Lateral jumps over the ball (by far the worst)


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[Jonathan Hemlock]

4.5 miles running
Scored some fat from a local hog farm, so I had a few extra pounds in my pack on the way home.

 

[ericacymcdonald]

Crossfit open workout 21.2
RX 18:52

Im good with never .....ever..ever doing this again.


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This was me after 21.2

 

[Cant hit em]

Push press
8-6-6
#215

10 min add 3 reps per rd
3-6-9-12......
Push press #95
Sit up
Burpee

Rest 2 min

5 rds for time
6 Push press #95
6 pull up
6 push up


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[hunting1]

For those who loved 21.2 good luck on 21.3! I’ll be modifying....

 

[mtwarden]

6 miles and 1400' of gain with my youngest daughter and Tiny Elvis; had to stop at the local sporting good store to pick my daughter up some spikes to wear- was a worthwhile stop!

 

[Farmingdale's Finest]

30 minute 90’s rock Peloton ride with Emma Lovewell beat me up today.

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[ScottRK]

Mon- Hike 3.5 mi 384’ 76 min MO state park. PR
Wed- Sqt 5/3/4., Ohp 5/3/4 3 x100%,4x2 chins 30# House plan, GHR 22# 2x9 , DB rows
Thurs- Shot a few arrows, Fished, I’m tired.

 

[TripleJ]

CrossFit Games Open 21.3
For total time:
15 front squats 95lbs
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
15 minute time cap

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

Crossfit Games Open 21.4
1 deadlift
1 clean
1 hang clean
1 jerk

Work to a max set on complex, 7 minute time cap

 

[jmez]

Yesterday Partner WOD
3 rounds
60 ass bike cals
50 toes to bar
40 ski erg cals
30 ring push ups
20 alt 1 arm DB snatch 50#
10 rope climbs

Today
20 min AMRAP
50 ab mat situps
35 KBS 53#
20 box step ups
5 strict pull ups

 

[hunting1]

21.3 and 21.4 in the books! A tough one for sure! Was cool doing it with my 73 year old father-in-law and my 20 year old son. Three variations.

 

[Cant hit em]

21.3 and 21.4 in the books! A tough one for sure! Was cool doing it with my 73 year old father-in-law and my 20 year old son. Three variations.

You do it RX ? The muscle ups will probably keep me from finishing that first portion.


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[Zlucas]

CrossFit Games Open 21.3
For total time:
15 front squats 95lbs
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
15 minute time cap

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

Crossfit Games Open 21.4
1 deadlift
1 clean
1 hang clean
1 jerk

Work to a max set on complex, 7 minute time cap

How did it go T? Watches a couple people do it today. Spicy seems a good word.


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[TripleJ]

How did it go T? Watches a couple people do it today. Spicy seems a good word.


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Went pretty good as far as open workouts go. Wheels came off the bus on the bar MU. I made it there fairly quick but was so gassed by that time I spent about 7:30 doing singles and got 20 of those. Definitely a different movement when you’re that fatigued as opposed to fresh. Finished about 20lbs under what I thought I could on 21.4, but that’s how it goes when your an old fart sucking air. Glad to be done with another open!

 

[Cant hit em]

The open workout:
Got to 5 bar muscle ups
#235


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[ericacymcdonald]

14 muscle ups and bloody hands for me on 21.3

 

[Cant hit em]

14 muscle ups and bloody hands for me on 21.3

I never use the hand things but did on this one , brutal bar workout


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[Zlucas]

The open workout:
Got to 5 bar muscle ups
#235


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How did you break the chest to bar up CHE?


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