Open Prep
The CrossFit Open is coming up soon! That’s a global opportunity that lets you get a taste of competition programming and standards, hosted right here at your home box. We’ll be posting more details about the Open Season as we get a bit closer, but as part of our continuing prep for Open Season we’ll be revisiting another classic Open WOD this Friday… or more appropriately, a pairing of 2 separate scored workouts. This one has it all: escalating skill/strength demands of the movements across rounds to striate results, and the quintessentially CrossFit demand to go fast and then go heavy in quick succession.
WOD:
“Open 21.3”
For Time
15 Front Squats (95/65 lb)
30 Toes-to-Bars
15 Thrusters (95/65 lb)
Rest 1 minute
15 Front Squats (95/65 lb)
30 Chest-to-Bar Pull-Ups
15 Thrusters (95/65 lb)
Rest 1 minute
15 Front Squats (95/65 lb)
30 Bar Muscle-Ups
15 Thrusters (95/65 lb)
Time cap: 15 minutes
~ FOLLOWED BY ~
“Open 21.4”
Move immediately to complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time cap: 7 minutes