Workout

15:00 practice getting inverted on rings

Then,

2:00 max reps ring muscle-ups
2:00 max cals on bike
2:00 max GHD hip extensions

2:00 tests may be performed in any order.
Rest as needed between efforts.

Rest day or make-up day

__________

Watch Fighting Alcoholism with Athleticism from CrossFit.com.

Workout

Snatch 6,000/4,500 lbs. for time (pick load)

Or

Snatch 6,000/4,500 lbs. in the fewest reps possible

Workout

400m run
40 push presses (75/55)
40 burpees
40 sumo deadlift high pulls
40 box jumps
40 wall balls (20/14)
400m run

Workout

21 rep back squat

Then,

Deadlift
5-5-5-5-5

Rest day or make-up day

__________

Check out Air Squat Errors: Identify the Root Cause from CrossFit.com.

Workout

For time:

100 double-unders

3 rounds of:
12 dumbbell floor presses (upper back on med ball)
12 sit-ups

100 double-unders

3 rounds of:
12 sit-ups
12 kettlebell swings (70/53)

100 double-unders

3 rounds of:
12 kettlebell swings (70/53)
12 dumbbell floor press

100 double-unders

__________

Reminder: There are two open gym sessions on Sundays! Sign up on Pike 13.

Workout

Complete both 21.3 and 21.4 back-to-back with no rest in between.

Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes

Then,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

Rest day or make-up day.

__________

Watch the Open 21.1 go down in 11:02!

Workout

Every 6 minutes for 5 rounds:
Run 800m

We will run out and back on the Rail Trail. Please bring an appropriate mask.