CrossFit Open 21.4

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

More details and scaled divisions found here

Back Squat
5x45%
3x55%
1x65%
ME 70%

EMOM 12

1) 8 deficit HSPU
2) 10 Sit up 2 press 20/15kg
3) 12 Chin up grip body row

30 - 25 - 20 - 15 - 10

Abmat sit-ups

12 - 10 - 8 - 6 - 4

Kipping HSPU
Power clean 60/40

Timecap 20 min. Laatu ja tekniikka edellä.

Alternate;
1. 50 Double unders
2. 15 KBS American 24/16kg
3. 5-strict pull ups
4. 10-15 Rower ab tucks
5. 15 Wall ball 9/6 kg

AMRAP 9:
3 Squat Snatches 40/30kg
3 Hollow Rocks
6 Squat Snatches 40/30kg
6 Hollow Rocks
9 Squat Snatches 40/30kg
9 Hollow Rocks
...
Add 3 Reps Per Round

Deadlift 3x3 (dead stop)
1@ 72,5%
1@77,5%
1@80%

Skillday
2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 3-10 Russian Dip video or Russian Push-Up video

2) 10-15 GHD Hip Extension with 3sec hold at the top

3) 10-30sec L-Hang from Rings

4)  10m+10m Single Arm Overhead Walk (DB/KB)

5) 5+5 Pistol on a Box (loaded if needed) video

CONDITIONING

3 rounds:
20/15cal Row
50 DU

3min rest

3 rounds:
20/15cal Ski Erg
10 TTB

3min rest

3 rounds:
20/15cal Airbike
15 Air Squat

RPE 3-4, go by feel. Reflect your daily recovery. You can do this for quality as well, not for time!

For Time
15-12-9
Front Squat @70/47.5kg
30-24-18
Heavy Russian Swing @ 32/24kg

• TIME CAP = 10:00