Shoulder Press
For load
5-4-3-2-1
go every 3 min

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Goal & Intensity:
- Build a strong and strict overhead press without leg drive.
- Execution: Perform 5-4-3-2-1 reps, increasing weight each round, starting every 3 minutes.
- Progress: Focus on controlled movement and a tight core. Save energy for the final lift.
- Tip: Lock arms directly overhead, not forward. A slow eccentric phase improves strength and control.
RPE: 8-9

Back squat 3 rep max
In 30 minutes built up for load
score is 3 of your best lifts
Compare to 17.3.

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Goal & Intensity:
- Today we’re testing your 3-rep max in the back squat. Make sure to to have minimum of 3-4 minutes of rest between the attempts.
- The priority is safety and full range of motion: hips must go below the top of the knees at the bottom of each squat.
- Focus on strong body control and don’t rush your lifts. As you get closer to your 90% and up, make sure to do small additions to the weight instead of jumping 5-10kg at a time. This way you'll find an actual 3 RM.
- Each rep must hit full depth — no half squats today!
- RPE: 9–10/10 – it’s a test, but must be done safely and with solid quality.

E90s x9

3pos. power snatch

above knee + below knee + floor / TnG

5x3
Build up to a heavy triple.

7 x every 2 min

Halting Clean Deadlift
+
High hang Clean
+
Front squat

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Goal & Intensity:
- Develop leg drive/speed for triple extension, and learn faster turnover for clean.
- Execution: Perform the complex every 2 minutes, keeping the same load through out. Add +2-4 kg to last time 7.4.
- Progress: Focus on an explosive pull and a solid receiving position.
- Tip: Think about "shoulder over the bar" and/or extend your knees
RPE: 7-8

For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.

Rx'd = du
Scaled = modified wall walks + su

50-40-30-20-10
Sit Ups
15 Wallballs after every set

Timecap 10 min

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

CrossFit Games Open 21.2

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For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 min.

Rx’d (Ages 16-54)
♀ 35-lb. dumbbell, 20-in. box (15kg)
♂ 50-lb. dumbbell, 24-in. box (22,5 kg)
Scaled (Ages 16-54)
♀ 20-lb. dumbbell, 20-in. box (step-ups permitted) (10kg)
♂ 35-lb. dumbbell, 20-in. box (step-ups permitted) (16kg)

10 Rounds:

• 30 sec max 5 m shuttle runs
• 30 sec rest

One hand touch past 5 m mark. Each run counts as 1. Score is total distance by multiplying total shuttles by 5m – if athlete is caught in the middle when 30 second expires they may complete and count that run.